NUTRITION
104 MUSCLE & FITNESS / AUGUST 2019
Peri-Peri
Chicken
MAKES: 10
NUTRITIONAL INFO:
547 calories / 41g protein
42g carbs / 23g fat
INGREDIENTS:
Sauce:- 50g olive oil
- 20g rapeseed oil
- 60g red pepper
- 15g onion
- 10g garlic
- 1 red chilli
- 1 red Birdseye chilli
- 1 green Birdseye chilli
- ½ tsp smoked paprika
- ¼ tsp paprika
- 15g lemon juice
- 5g distilled vinegar
- Pinch dried rosemary
- Salt & pepper (to taste)
Chicken: - 1.25kg chicken breast
Garlic Sweet Potato
Wedges: - 90g rapeseed oil
- 60g garlic
- 30g flat leaf parsley
- 1.3kg sweet potato
- Salt & pepper (to taste)
Posh Peas: - 500g shelled broad beans
- 50g lemon juice
- 25g flat leaf parsley
- 300g petits pois
- 600g peas
- 40g olive oil
- 50g red chilli
- 25g fresh mint
- Sea salt
METHOD- Blitz all the sauce
ingredients together. - Slice chicken breast.
Pour half of the sauce
onto the sliced chicken
and place in the oven at
180°C until cooked. Pull
chicken from the oven
and leave to cool, then
coat the chicken with
the rest of the sauce.
3. Slice sweet potatoes into
wedges. Add diced garlic
and rapeseed oil, cook
in oven at 180°C for 40
minutes. Season with salt
and pepper. Wait until
cooked then scatter
with flat leaf parsley.
4. Drop peas into boiling water
for a few minutes (broad
beans and petit pois can be
replaced with more garden
peas to make this dish
easier), then drain. Mix with
lemon juice, olive oil, diced
red chilli, and chopped
up mint and parsley.
Then season to taste.
5. Portion up & enjoy!