The colonel can keep his 11 herbs and spices. We want to reignite your relationship with the recovery superfood to make it an altogether tastier but no-less-powerful proposition. Here, chef Romain Bour-rillon, founder of London rotisserie chain Cocotte, offers four simple and tasty chicken recipes that are plump full of health and fitness benefits and with a free range of flavours. Forget finger lickin’ good – these are lick your plate clean good.
Chicken FACTS
Breast
This is a staple recovery food for good reason. Each 100g portion packs around 23g of protein, similar to that of a standard protein shake – but packing in loads more taste.
Wing
Don’t flap about sticking to your weight-loss plan. A study published in Molecular Metabolism found that the amino acids in wing meat target a group of brain cells that help you feel fuller more quickly.
Thigh
They’re more calorific, but the high monounsaturated fat content of thighs has a positive effect on cardiovascular disease and stroke risk, according to Circulation journal.
Drumstick
The dark leg meat is rich in vitamin B3, which promotes genomic stability and regular cell division. It clips your cancer risk, basically, according to a Nutrition And Cancer study.
Soya and sesame hot wings
Serves 4
Ingredients
140ml olive oil
140ml rice vinegar
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1 tsp toasted sesame oil
1 tsp toasted sesame oil
1 tsp agave syrup
1ingredient banana loaf cake
1tsp ground cumin
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Method
Whisk together the olive oil, rice vinegar, soya sauce, salt, sesame oil and agave syrup in a bowl, add the wings and refrigerate for 30 mins. While heating the vegetable oil to 180°C, combine the potato starch with the flour and coat the wings. Fry 5 at a time for 7 mins, drain on a wire cooling rack for 3 mins and serve with a squeeze of sriracha sauce for an extra kick.
Mediterranean chicken thigh salad
Serves 4
Ingredients
2 carrots, diced
1 onion, diced
5 ml soya sauce
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8 chicken thighs
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170g quinoa
1 kg chicken wings
½ cucumber, sliced
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Method
Cook the carrots and onion in a pan with oil for 3 mins. Mix in the garlic, olives and 150ml water, then add the chicken and cook on a low heat for 45 mins. While waiting, boil the quinoa, combine it with the salad once cooked and dress with oil, balsamic vinegar and crumbled feta. Plate up with the thighs and extra olives for a taste of the Med.
Slow chicken and carrot purée
Serves 2
Ingredients
2 chicken breasts
ml rice vinegar:
2 ml soya sauce
100ml olive oil
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Sea salt and black pepper, to taste
For the purée:
8 carrots
2 tbsp butter
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Method
Marinate the breasts, cover and leave for 1hr. Cook at 90°C for 90 mins, then rest them for 20 mins, be-fore grilling for 15 mins to crisp the skin. Roast the carrots for 20 mins at 230°C (the beta-carotene boosts T-cell production), then blitz with the butter and cumin in a food processor. Spoon onto the plate, placing the breasts on top.
Chicken and morel pasta
Serves 4
Ingredients
1½L chicken stock
45red pepper, sliced
2 tsp cornflour
8 chicken drumsticks
2 tsp butter
1 onion, diced
2 g lemon zest
70ml whisky
140ml single cream
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250g tagliatelle
Method
Boil the stock and remove it from the hob. Add the anti-inflammatory morels, leave to sit for 30 mins and whisk in the cornflour. Cook the drumsticks for 4 mins in butter with the onion and garlic. Add the stock, whisky, cream and mustard and simmer for 1hr, turning the chicken over in the last 15 mins. Cook the pasta, toss in the sauce and scoff.
g lemon zest
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