A roast chicken dish with a twist, this meal is rich in protein.
This meal will spice up your Sunday lunch – or indeed any other day! The ingredients will also help stimulate muscle protein synthesis – more of this below.
Ingredients (serves two)
2 whole chicken legs or breasts
1 tbsp nut oil
2 cloves of garlic
1 tsp ground ginger
1 tbsp rice wine
1 tbsp dark soy sauce
1 tbsp honey
1 tsp Chinese five spice powder
Serve with vegetables or salad – whatever you have available!
How to make it
1. Pre-heat your oven to 180°C.
2. To make the marinade, place all the ingredients – except the chicken – into a food processor and blend for 30 seconds until everything is combined. This is a simple, quick marinade and will work equally well with any white meat or even a roasted pumpkin and beetroot salad with some quinoa.
3. Place the chicken into a large bowl and pour over the marinade. Ensure the chicken is completely covered. The chicken will need to be in the marinade for at least an hour, or up to a day if you can.
4. Finally, put the marinated chicken into a roasting tray and cook for 30-40 minutes.
5. Prepare your vegetables or salad, so they are ready for when the chicken is cooked through.
Why is this recipe good for rowers?
Nutritionist Jacqueline Birtwisle says: “For rowers interested in stimulating muscle growth, amino acids – specifically leucine – play a vital role in stimulating muscle protein synthesis.
“Leucine content in foods does vary, but some foods – notably milk and meat proteins – are higher. It seems that 2-3g leucine is the required amount, which equates to an individual protein serving of 20-25g.
“A medium-sized chicken fillet in this recipe (130g raw weight) provides around 30g total protein, which includes at least 2g leucine. Boom!”
Nutritional content per serving
7.6g fat (mostly unsaturated)