Algerian chicken tagine with apricots

Balanced nutritional recipe for a healthy diet

North-African tagines are superb. Best eaten with plain couscous, a slow-burning carbohydrate which is ideal for training, they are really easy to cook, temptingly aromatic and they make the kitchen smell gorgeous. A tagine pot is nice to have but not a necessity — any good heavy-bottomed casserole dish will do. Hot and sultry summer's evening or chilly autumn night, this dish is equally appealing, conjuring up dreams of exotic holidays.

Also the combination of chicken with apricots and fresh coriander provides a good balance of protein, fiber, vitamins and minerals and the addition of the couscous balances the meal perfectly.

Method

1. Coat the chicken in the flour, heat 2 tbs oil in a heavy-bottomed casserole dish and brown gently.
2. Remove the chicken and then sauté the onion with the bay leaf until soft.
3. Add the garlic, ginger and the ras-el-hanout spice mix (this is a north-African spice mix that you can buy in most supermarkets now. If you can't find it, use Schwartz Moroccan spice mix or make your own combination with a selection of the following: cumin, coriander, fennel, cinnamon, cloves, nutmeg, cardamom, chili) and sauté for a couple of minutes until you smell a delicious aroma being released.
4. Add the chicken, the saffron and enough stock to cover the chicken. Bring to the boil, cover and put in the oven for about 30 to 40 minutes, or until the chicken is cooked. Halfway through the cooking, add the apricots.
5. Prepare the couscous — rinse in cold water and then place in a bowl with the salt and the butter. Pour over 150ml boiling water and leave for 5 minutes (check pack for exact quantity of water and how long to leave it). Fluff up the couscous gently with a fork, adding the almonds as you do so.
6. When the chicken is cooked, add a spoonful of honey and the orange flower water and cook for a few more minutes. Boil down the juice if too thin, spoon off any excess fat and then add the fresh coriander.
7. Taste for seasoning. You may want to add more spice, or a little preserved lemon, finely chopped.
8. Serve with the couscous and a fresh rocket salad.

Ingredients

• 4 free-range chicken thighs or 2 chicken quarters, on the bone
• 1 tbs flour, season with pinch of salt, pepper and paprika
• 1 onion, chopped
• 1 bay leaf (optional)
• 2 cloves garlic, chopped finely
• 1 inch fresh ginger, grated
• 1 pinch saffron, soaked in a little boiling water for 10 minutes
• ½ tsp paprika (or better still, Spanish smoked paprika)
• 2 tsp ras-el-hanout spice mix
• 2 inch cinnamon stick
• Chicken stock
• 1 tsp honey
• Handful of ready-soaked, dried apricots, halved
• Handful of fresh coriander leaves, roughly chopped
• Splash of orange flower water (optional)

For the couscous:

• 125g couscous (wholemeal if you can get it)
• 1 tsp salt
• Knob of butter
• Handful of flaked almonds, roasted in the oven at 180°C for 5 minutes

Vital Statistics

Serves: 2
Preparation: 5 minutes
Cooking: 15 minutes browning; 30-40 minutes in oven
Difficulty: Relatively easy
Good for: Equally good for training, endurance or an informal dinner party

Calories (kcal): 808.6
Protein (g): 66.1
Carbs (g): 95.2
Fat (g): 18.7
Fiber (g): 4.6

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Roast chicken breast, spiced potato & cauliflower

 

Perfect protein-filled training dish

This is proper hearty training food. This week I am doing my take on a classic Indian side dish of Sag Aloo. Cheap and easy to find, the potato, cauliflower and spinach form the base of this tasty dish. It is packed full of vitamins and nutrients and makes the most of easily found vegetables. I have used my favourite form of protein in chicken, although this dish works brilliantly if you use sea bream as well.

Written by Alan Murchison

Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.

Ingredients

Serves 2

2 medium chicken breasts
Marinade, 1 tsp curry powder & one dash of oil
1 large onion, finely diced
1 tsp olive oil
1 tbsp curry powder
1 tsp turmeric
250g diced raw potatoes
150g chopped raw cauliflower
Large handful of fresh raw spinach
Fresh coriander to finish

 

Method

Mix together the curry powder and olive oil to form a paste, rub over the chicken breasts and allow to marinade at room temperature for 15 minutes. To cook the chicken breasts, colour in a medium sauté pan and then bake in the oven at 190c for 15-20 minutes.
To make the Sag Aloo, gently cook the onion in the olive oil for 3/4 minutes until soft, add the curry powder & turmeric and cook over a low heat for 5 minutes, ensuring it doesn't catch. Add the potato and cauliflower and cook for 15 minutes until both the potato and cauliflower are soft. Before serving add the spinach and cook for a further 2 minutes. Correct the seasoning and add the fresh coriander at the last minute.

Ingredients

2 medium chicken breasts Marinade, 1 tsp curry powder & one dash of oil 1 large onion, finely diced 1 tsp olive oil 1 tbsp Curry powder 1 tsp turmeric 250g diced raw potatoes 150g chopped raw cauliflower Large handful of fresh raw spinach Fresh coriander to finish

Vital Statistics

Serves: 2
Preparation: 15
Cooking: 20
Difficulty: Easy
Good for: After a long cold run, hearty training food

Calories (kcal): 379
Protein (g): 17
Carbs (g): 29
Fat (g): 7
Fiber (g): 10
 

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Chicken with pearl barley

 

Amazing dish for increasing mileage

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it's got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

Written by Alan Murchison

Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.

Ingredients

Serves 2
2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.

Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley 1 large carrot finely diced 350ml chicken stock 2/3 large shallots or small onions 1 bunch sprouting broccoli 2 poached eggs Mixed chopped herbs, parsley, chervil, tarragon & chives

Vital Statistics

Serves: 2
Preparation: 20
Cooking: 20
Difficulty: Easy
Good for: Increased mileage

Calories (kcal): 650
Protein (g): 80
Carbs (g): 55
Fat (g): 37
Fiber (g): 55
 

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Thai basil chicken with rice noodles

High iron recipe for carbo-loading diets

Thai basil has a distinctive taste, similar to European sweet basil*, but with a much more pronounced aniseed flavor. You can buy it in most oriental supermarkets, but if you do not have one near you, then just use the standard European variety — not quite as authentic, but delicious all the same. This meal is great because it is packed with goodness but is very versatile.

It is also fresh and healthy, and provides a really good balance of carbohydrate, protein, vitamins and minerals. I prefer to use free-range organic chicken thighs for this dish — the meat is darker, juicier and contains more iron.

Method

1. Heat the oil (any really but groundnut or sunflower are best) in a frying pan or wok. Add the chili (add more, plus some whole chillis, if you want more heat), ginger and garlic and fry for 20 to 30 seconds.
2. Add the chicken (organic and free range if possible) and stir-fry for a minute or so until sealed.
3. Stir in the sugar (palm sugar if you have some), satay sauce or chopped nuts and the fish sauce and then fry gently until the meat is cooked. Add a little water or stock is it looks a bit dry.
4. While the chicken is cooking, prepare the noodles according to pack instructions.
5. Add the green beans to the wok and continue to stir-fry for 2 to 3 minutes.
6. Stir in the oyster sauce and then add the basil leaves. Taste for seasoning — you may need more chili, fish sauce or sugar.
7. Serve with the noodles, garnished with basil leaves and a wedge of lime.

*Basil is an excellent source of vitamin K and a very good source of iron, calcium and vitamin A. In addition, basil is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium.

Ingredients

• 2 tbs olive oil
• 5 tbs fresh Thai basil leaves (large bunch)
• 2 cloves garlic
• 1 tsp fresh red chilli, chopped
• 2 inch piece fresh ginger, peeled and cut into very thin strips
• 4 chicken Thai fillets or 2 chicken breasts
• 1-2 tbs fish sauce
• 1 tbs oyster sauce
• 1 tsp sugar
• 50g chopped peanuts, cashew nuts or 1 tbs satay sauce
• 2 handfuls green beans, cut into pieces
• 125g rice noodles, cooked according to pack instructions

Vital Statistics

Serves: 2
Preparation: 15 minutes
Cooking: 15 minutes
Difficulty: Relatively easy
Good for: Balanced meal — serve as midweek standard fare or as part of a dinner party. Also a delicious way to carbo-load if you are preparing for a race

Calories (kcal): 600.4
Protein (g): 56.3
Carbs (g): 29.4
Fat (g): 29.7
Fiber (g): 2.2

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Moorish lamb kebabs on a bed of saffron rice with dried cranberries

Low-fat recipe for a low G.I. diet

This dish always reminds me of summer evenings in the garden, although our great British weather sometimes dictates that these evenings are few and far between. Luckily, these kebabs are just as good cooked on a griddle or under the grill inside. They are delicious served with a quickly made yogurt sauce, chili sauce or some harissa. The basmati rice is a good low G.I. option for a training diet and the dried fruit, nuts and spices not only add vital nutrients but also a taste of the exotic.

You can also use brown or white basmati rice for this dish, and if you do not have time to soak the rice, make sure you rinse it well until the water is clear and cook it for a little longer.

Method

For the lamb kebabs:
1. Place the cubes of lamb into a mixing bowl and add the marinade ingredients (you can use normal paprika if you can't get the sweet smoked variety). Leave overnight or as long as you can for the flavors to infuse.
2. Thread the meat onto your kebab sticks. Keep the marinade for basting. Heat the griddle or grill so that it is nice and hot and cook the kebabs for about 10 to 15 minutes, turning and basting with the marinade every few minutes, until nice and brown on the outside and slightly pink on the inside.
For the saffron rice:
1. Melt the butter in a large saucepan and add the cinnamon, cardamom pods, bay leaf and crushed black pepper. Gently sauté over a low heat for a few minutes until the spice aromas start to be released.
2. Add the rice (soaked for 2 to 3 hours, then rinsed and drained) and stir to coat it in the butter.
3. Add the pistachios, cranberries (use raisins or chopped apricots as alternatives) and saffron (soaked in a few tbsp of boiling water and left for 10 minutes to infuse) then pour enough water to cover the rice by about 1cm. Add some salt at this stage. Bring to the boil, cover tightly and simmer very gently for 10 minutes, or until the rice is cooked. If you use brown basmati rice, check the packet instructions, as it will require a longer cooking time.
For the yoghurt sauce:
Crush a clove of garlic into 200g plain yoghurt. Add a pinch of salt, some freshly ground pepper, and some finely chopped fresh mint.

Ingredients

• 350g lamb fillet or boneless lamb leg, cubed

For the saffron rice:

• 50g unsalted butter
• 2.5cm cinnamon stick
• 3 cardamom pods, crushed
• 2 black peppercorns, crushed
• 1 bay leaf
• 125g basmati rice
• 25g pistachio nuts
• Handful of dried cranberries
• Pinch dried saffron (about 0.3g)
• Salt
• Freshly chopped coriander and mint to sprinkle on top

For the marinade:

• 1 tbs olive oil
• Juice and zest of ½ lemon
• 1 clove garlic, roughly crushed
• 1 tsp cumin seed and 1 tsp coriander seed, roughly ground
• 1/3 tsp sweet smoked paprika
• Salt and freshly ground pepper

Vital Statistics

Serves: 2
Preparation: 10 minutes + marinating time — 1 hour or overnight if possible
Cooking: 20 minutes
Difficulty: Relatively easy
Good for: Excellent balanced, healthy low-fat meal, good for training but equally good enough for a late summer supper party

Calories (kcal): 752.2
Protein (g): 36.8
Carbs (g): 36.6
Fat (g): 51.8
Fiber (g): 3.9

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