Oxygen Australia Issue 93 SeptemberOctober 2017

oxygenmagAU Sep/Oct 2017 75

triple-dipper

chicken skewers

GOAL:

RECOVER

FASTER

TRIPLE-DIPPER

CHICKEN SKEWERS

MAKES 4 SERVINGS

Serving size: 3 skewers and 6 table-

spoons sauce (2 tablespoons of each

sauce)

Total time: 40 minutes

Hands-on time: 25 minutes

Chicken Skewers

• 115g boneless, skinless
  chicken breasts


• 2 teaspoons salt-free garlic and
  herb seasoning

1. Preheat oven to 200C. Start by
   preparing tzatziki sauce: drain
   excess water from shredded
   cucumber. Stir together drained
   cucumber with remaining ingredi-
   ents and refrigerate.


2. Next, prepare chicken skewers
   by slicing each chicken breast into
   three strips. Thread each chicken
   strip on skewer. Season chicken with
   garlic-herb seasoning. Line baking
   sheet with aluminum foil and mist
   foil with non-stick cooking spray.
   Place skewers on baking sheet and
   mist skewers with non-stick cooking
   spray. Bake skewers for 12 minutes,
   flipping halfway through. After 12
   minutes, increase oven temperature
   to grill setting and grill skewers for
   two to three minutes, until cooked
   through.


3. Meanwhile, prepare gin-
   ger-peach sauce: in food processor
   or blender, pulse together peaches
   and ginger. Stir in barbecue sauce,
   salt and pepper. Heat sauce in
   microwave until warm.


4. Prepare peanut sauce by com-
   bining all ingredients except green
   onions in microwave-safe dish;
   whisk. Heat sauce in microwave and
   stir in green onions.


5. Serve chicken skewers with
   chilled tzatziki sauce and warmed
   ginger peach barbecue and peanut
   sauces.

Nutrition Facts (per serving): cal-

ories 202, total fat 10g, carbs 15g,

fibre 2g, sugar 9g, protein 16g,

sodium 508mg

Tzatziki Sauce

• 1⁄3 cup plain non-
  fat Greek yoghurt
  
  
  • ½ cucumber,
    shredded
  
  
  
  


• ½ teaspoon dried
  dill (or 1 teaspoon
  fresh)


• ½ lemon, juiced
  (about ½ table-
  spoon)


• 1 clove garlic,
  peeled and minced


• ¼ teaspoon salt


• 1⁄8 teaspoon black
  pepper

Ginger Peach

Barbecue Sauce

• 1 cup frozen peach
  slices, thawed
  (or 1 fresh peach,
  sliced)


• ½ tablespoon
  minced fresh ginger
  or ginger paste


• 2 tablespoons
  barbecue sauce


• ¼ teaspoon kosher
  salt


• 1⁄8 teaspoon black
  pepper

Spicy Peanut Sauce

• ¼ cup creamy
  peanut butter


• ¼ cup warm water


• ¼ teaspoon cay-
  enne pepper


• ½ teaspoon
  minced fresh ginger
  or ginger paste


• ½ tablespoon low-
  salt soy sauce


• 1 green onion,
  chopped

Protein is the key

nutrient for your body’s

recovery process after a

workout, helping it repair

training-induced damage

to your muscle fibres.

Boneless, skinless chicken

skewers deliver 16 grams

of complete protein per

serving in this clean and

flavourful recipe.

Greek yoghurt in the

tzatziki sauce delivers a

recovery combo of protein

and carbohydrates. Plus,

it’s low in sugar and high

in immunity-building

probiotics.

Fresh ginger, found

in two of these dipping

sauces, has been shown to

significantly reduce mus-

cle soreness after weight

training.

In the spicy peanut

sauce, creamy peanut but-

ter increases your protein

intake for speedy muscle

growth and repair after a

sweat session, while spicy

cayenne pepper, rich with

the active compound cap-

saicin, is a proven pain

reliever for headaches,

arthritis and other chronic

pain problems.

MEALS