METHOD(^1) Get ahead of the game by mixing 200ml
water, soy sauce and sea salt in a large
container. Add the chicken legs, massage
slightly, then cover and leave in the
fridge overnight.
(^2) Post workout – and approximately 30
minutes before tasting – combine
the spices in a sauté pan over a medium
heat, toasting for five minutes or until
aromatic. While the spices cool, mix the
mayo and wasabi and set aside.
(^3) Now the fun part. Roll up your sleeves and
get stuck in, mixing the rice flour and rolled
oats together. Once you’ve made
enough of a mess, remove the
chicken thighs from the brine, rinse
and coat with buttermilk – rich in bone-
building calcium, phosphorous and
riboflavin – before patting on your oats.
(^4) Deep-fry your chicken legs for five minutes,
then dr ain and coat with the combined
spice mix. Serve with a generous dollop of
wasabi mayo to burn off fatigue and fire up
your recovery.
Recovery Rubdown
Post-gym pig-outs will set you back faster than forgoing training
altogether. But while yet another protein shake will leave a hole no
amount of sweet potato can fill, with 48 per cent of your protein RDA,
our fried chicken will give your recovery the leg-up it’s been lacking.
FRIED WASABI CHICKEN KARAAGE
- By Michael Reid, group executive chef at M Victoria Street
INGREDIENTS
THE CHICKEN
- Dark soy sauce, 50ml
- Sea salt, 1tbsp
- Chicken legs, 2
- White rice flour, 60g
- Rolled oats, 60g
- Buttermilk, 150ml
THE COATING
- Smoked paprika, 1tbsp
- Onion salt, 2tsp
- Sea salt, 1tsp
- Chilli powder, 1tsp
- Cumin, 1tsp
- Ground ginger, 1tsp
- Oregano, 1tsp
- Turmeric, ½tsp
THE WASABI MAYO
- Mayonnaise, 100g
- Wasabi, 1tsp, grated