May 29, 2020
MEDITERRANEAN ROASTED CHICKEN WITH TURMERIC & FENNEL
Turmeric has some major anti-inflammatory powers. Recent studies show that turmeric has anti-inflammatory properties that support the immune system. It’s great to cook with and adds a beautiful colour to any dish.
INGREDIENTS
INGREDIENTS
- 1/2 cup extra virgin olive oil
- 1/2 cup dry white wine
- 1/2 cup orange juice
- 1 lime, juice of
- 2 tbsp yellow mustard
- 3 tbsp brown sugar, more for later
- 1 tbsp garlic powder
- 3/4 tbsp ground turmeric spice
- 1 tsp ground coriander
- 1 tsp sweet paprika
- Salt and Pepper
- 1 large fennel bulb, cored, sliced
- 1 large sweet onion, sliced into half moons
- 6 pieces bone in, skin on chicken (chicken legs or breasts, or a combination)
- 2 Oranges, unpeeled, sliced
- 1 lime, thinly sliced (optional)
- Make the marinade. In a large bowl or deep dish, mix together the first six ingredients: olive oil, white wine, orange juice, lime juice, mustard and brown sugar.
- In a small bowl, mix together the spices: turmeric, garlic powder, coriander, paprika, salt and pepper. Now, add about half of the spice mix to the liquid marinade. Mix to combine.
- Pat the chicken pieces dry and generously season with the remainder of the spice mix. Be sure to lift the chicken skins slightly and apply some of the spice mix underneath the skin.
- Add the seasoned chicken and the remaining ingredients to the large bowl of marinade. Work the chicken well into the marinade. Cover and refrigerate for 1-2 hours.
- When ready, preheat the oven to 240 degrees C. Transfer the chicken along with the marinade and everything else to a large baking pan so that everything is comfortably arranged in one layer. Be sure the chicken skin is facing up. Sprinkle with a dash or salt and more brown sugar, if you like.
- Roast for 40-45 minutes, or until the chicken is cooked through and the chicken skin has nicely browned. Internal chicken temperature should be 75 degrees C.
- Served best with rice
- If you don’t have time you can skip the marinade time in the fridge.
- Enjoy on a cold night with good friends and family
Ingredients For the scramble • 3 large eggs • 1 tsp extra virgin olive oil • 1 tin sardines (90–100 g drained, in olive oil) • ½ cup mushrooms, sliced • ½ small onion, finely diced • 1 small tomato, chopped • 1 clove garlic, minced • Salt & cracked pepper, to taste To serve • ¼–½ avocado, sliced • 1 tbsp hemp seeds • 2–3 tbsp kimchi Instructions Step 1 - Heat the pan Heat olive oil in a non-stick pan over medium heat. Step 2 - Sauté the veg Add onion and mushrooms. Cook for 3–4 minutes until softened. Add garlic and stir for 30 seconds until fragrant. Step 3 - Add tomato & sardines Add chopped tomato and sardines. Gently break the sardines apart and warm through for 1–2 minutes. Step 4 - Scramble the eggs Whisk eggs lightly with salt and pepper. Pour into the pan and gently stir, keeping the scramble soft and creamy. Step 5 - Finish & serve Remove from heat once just set. Serve topped with avocado slices, hemp seeds and kimchi. Nutrition and Cooking Times Prep time: 5 minutes | Cook time: 8 - 10 minutes Serves: 1 generous serving Nutrient Value: Calories: 520cal | Protein: 40g | Fat: 36g | Carbohydrates: 18g
Lower Body Push & Pull Workout
In this bulletin we discuss the 12 rules for a healthy Christmas. . .