Protein Overload : Green Beans and Chicken

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Are proteins from vegetarian or animal sources better. The answer is, cook them both together.

This is a super quick recipe but it depends on the stringiness of the beans. If you checked before you bought them, then this recipe should take no more than 15 mins of total work.

You need:

  • Two chicken legs and thighs with deep slits on them.
  • Half a kilo of beans cut into one cm long pieces.
  • 2 teaspoons of red chilly powder.
  • 2 teaspoons of coriander powder.
  • 1/2 teaspoon of turmeric.
  • 2 teaspoons of ginger-garlic paste.

Heat oil. Fry the ginger garlic paste in it for a minute. Add the turmeric and red chilly powder. Mix well. In a minute of two the oil will separate. Add the coriander powder and it will become a thick paste. A minute later add the chicken and coat it thoroughly with this paste. Cook for about 5-6 mins. As the chicken cooks, the masala will stick all of the base of the pan. Add beans slowly. Like a fistful at a time. Use the moisture they release to deglaze the pan. When all the beans have been added to the pan and its been almost deglazed use some water and clean the spoon into the pan. There must be a little less than a cm of water in the pan.

Cook covered on low heat for 15 mins. Open and dry it up.

Super Fresh Lemongrass Fish

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It can’t get simpler than this!

You need:

  • A fish that can be baked comfortably like Pomfret, preferably weighing between 300-500 gms.
  •  Lemongrass about 2 tablespoons after chopping into small pieces.
  • 5-6 cloves of garlic.
  • 2 green chilies.
  • Two tablespoons of softened butter.

Wash and pat dry the fish. Make slits about a centimeter apart. Pulverize the lemongrass, garlic, chilies  and some salt in a mixie. Massage it into the fish and try and fill it inside every slit. Let the fish marinate in this fragrant mix for at least 15-20 minutes.

Wrap foil on a baking tray.  Rub one tablespoon of butter on the foil. It should be in shape and size of the fish. Place the fish on top of this butter. Rub the remaining butter on the top of the fish.

Place tray in a preheated oven and grill for 30 mins at 180C.

Meat Mash

This is an amazing meat base you can prepare and store on your fridge. Saves a lot of time over the week as you get your meals ready.

You Need:

  • 1 Kg Boneless Meat.
  • 2 tablespoons of ginger-garlic paste.
  • A teaspoon of turmeric.
  • Salt as per taste.

Get any red meat. You can choose a lean cut as well. Do not let the butcher mess it up. Get large pieces and using a sharp knife cut across the grain. Try and keep the fibers less than a centimeter in length.

Wash the meat after cutting in the pressure cooker itself. Then drain the water but don’t squeeze the meat. The amount of water left in the cooker is enough.

Massage in some ginger garlic paste, salt and turmeric.

Pressure cook for one whistle. Then let it simmer for at least 30 mins.

Open the cooker only after it has completely cooled. Cook on high heat to dry it up. Using a strong spoon mash it completely.

Store in a dry container in the fridge. You can freeze it for longer but once thawed do not freeze again.

Spatchcock Chicken with Coriander, Garlic

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You need:

  • A whole chicken with skin.
  • Lots of coriander, garlic and green chilies chopped up really fine.
  • Any oil preferably olive or sesame.
  • Salt.

After you clean the bird, generously salt it and keep it in the freezer. About 2-3 hours before you plan to grill it, remove and let it thaw. Wash out the excess salt. The meat would have absorbed enough salt and do not add anymore at any time in the cooking process.

To spatchcock the bird, use kitchen shears or a sharp knife and remove the back bone all the way to the neck. Lay it down on a flat board with breast facing up. No using your palm, press down till the wish bone breaks.

Mix the oil with the finely chopped coriander, garlic and green chilies. Using your fingers stuff in as much of these into the gap between the skin and meat of the bird.

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The advantage of spatchcocking the bird is that it protects the breasts while allowing the legs to attain higher temperatures.

Grill at 240C for about 45-55 mins. The time depends on the size of the bird. When the legs reach 75C and the breasts hover around 65C, the chicken is ready. You may want to blast it with maximum heat with only top setting for about 4-5 mins.

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Let it rest for at least 10 mins before you start carving it up.

I grilled the back along with the whole bird for my kittens.

Chicken with Fenugreek Leaves

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Fenugreek is the most underrated super food in the world. Its slightly bitter flavor can be easily balanced with any tart ingredient.

You need:

  • Fenugreek leaves.
  • Chicken Breast with bone.
  • Some cherry tomatoes.
  • 1 tablespoon of Garlic paste.

Wash the leaves and keep them in a colander. This allows for easy draining of excess water. Slice the chicken breast till the bone. If there is any fat on the side of the breast do not discard it. Instead stuff it into the cuts. Use a cloth napkin to dry the breast and salt it.

Place the chicken breast with the smooth side down on a hot pan. Using a cloth napkin to protect your hand, push down on the breast. Use as much force as you can. Be careful so that the pan does not slip from the stove.

After about 4 mins of pushing down, flip around the breast. Then cover and cook for about 4 mins. The bone will help protect the breast from over cooking.. Open the lid and now apply the garlic paste all over the breast. Slide the breast all over the pan turn it around so the past makes contact with the hot pan. Add the tomatoes and leaves. Puncture the tomatoes so they can leak out the juices. Cook covered for 3-4 mins. Then open and move to high heat.

Dry it up and serve yourself a healthy meal.

Parsley Chicken

You need:

  • Chicken Legs: Sprinkle salt and vinegar on them. Freeze for as long as you want. Thaw just before you need them.
  • 2 Green Chilies.
  • Garlic, as much as you want.
  • A bunch of Parsley.
  • 50 gms of butter.

Preheat oven to 220 Celsius. In a baking dish place a slice of butter. Keep it in the hot oven for a couple of minutes. Once it melts swirl it around so it covers the entire base.


Spread out the parsley, garlic and green chilies. Keep chicken on top of it and bake for 15 mins. Remove and mix every thing. Place a foil sheet on top of the dish and bake for about 40 mins. Check if chicken is cooked. There will be some liquid collected in the pan. So increase the oven temperature to 250 C and using only the heat from top, broil it to reduce it.

Serve hot. Enjoy.

Chicken with Greens

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Chop and wash some tender spinach leaves. Do not use large leaves for this recipe.

Heat a thick pan and put in some chopped capsicum and slightly char them. Remove and keep aside.

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Heat coconut oil and saute some garlic and green chilies in it. Add chicken, season with salt and then cook covered for about 5-6 mins at high heat. Covered to protect your stove from oil splatter. Open and add the spinach. Cook covered at low heat for 15 mins. This is enough time to cook the chicken. Add the capsicum and cook at high heat to dry it up.

A simple and super healthy lunch box, which is low in carbs and high in protein.