I am all for cooking up an ample carcass of protein and gelatinous bone goodness, (cue the smell of lamb shanks, osso buco and roast chicken to name but a few) but in this contemporary state I am in at the moment (you too? Get out!) Sometimes slow cooking meat on the bone isn’t feasible
especially when you get home and you want dinner stat.
This is where my creativity with chicken breasts is put to work – like most Australians (I recall Masterchef stated we ate 45kg per person per YR!) I find chicken massively convenient and easy to impart well-known flavors upon. My main priority when cooking meat in a hurry, is to ensure I cook it without charring it to within an inch of its life.
Barbequing on the whole isn’t the best method of meat consumption every day– as the very nature of ‘charring’ your meat produces cancerous Hydrocarbons and Amines that cause massive oxidative stress on your body. That being said- I will NEVER say no to a good barbecue. How UN- Australian 😉
In order to combat any worries of potential ‘cancer causing’ agents- I get my hands dirty.
And massage my meat with an awesome marinade.
…marinating not only boosts flavor but also reduces the formation of these Amines and Hydrocarbons – quite significantly.
Interestingly some scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced the formation of free radicals rather well.
So when it comes to quick meat dishes in a flash here are
1. Marinade– Delicious and easiest way to avoid cancer-causing compounds. Some research even shows that marinating for 30 minutes can reduce the formation of these compounds by 90%!
2. Lean Protein Cuts – Cuts of meat with less fat are less likely to drip fat and flare the BBQ flames all over your juicy steak.
3. Don’t burn the S*&t out of your meat – tone it down please.
And with that said – here is my chicken marinade, using turmeric, the humble spice with amazing anti-inflammatory properties and even shown by the Cancer Research Centre in Hawaii to reduce cancer causing Amines by a half!
… for an extra side of delicious, my peanut free satay sauce. One word. YUM.
Chicken Marinade INGREDIENTS
1 1/2 tablespoons tamari
1 1/2 teaspoons honey
1 teaspoon fresh grated turmeric
2 garlic cloves, crushed
500gm Chicken breast, cut into bite size pieces
Mix your marinade ingredients together and rub into your chicken breast
Let stand for 30 minutes or overnight
Heat up your pan with some coconut oil and over low heat, cook your chicken until done!
Satay Sauce INGREDIENTS
2 cm piece fresh ginger, chopped
1 brown onion, chopped
1 clove garlic
1 tablespoon macadamia or coconut oil
1 teaspoon good quality curry powder
1 tablespoon tamari sauce
¼ cup almond butter or tahini
1 teaspoon chilli flakes
1 teaspoon stevia (or 2 teaspoons of honey)
1 cup coconut milk
Process together the ginger, onion and garlic in a mini food processor.
In a pan on low heat, fry the above mixture in coconut oil for a few minutes, stirring with a wooden spoon. Add curry powder and tamari and stir well before adding almond butter, stevia and chilli flakes.
Add coconut milk to almond sauce and stir thoroughly until the sauce is smooth. Cook on low heat for 2 minutes – remove from heat and serve with your chicken!
Don’t forget some veggies. 😉