Chicken stands out as my go to protein source for many reasons.No animal protein out there comes even close to chicken when it comes to versatility.This to me stands out as the number one reason why I would pick chicken over any other meats for example beef, pork or lamb.I am not taking anything away from the other meats,I do love them all but chicken for me will always stay winning.Readily available and at a cheap, it has been a sustainable source of healthy proteins fuelling my demanding day to day life as a professional sportsman.Chicken is perfect in absorbing marinades and flavours,I don’t think there is one single day that I have cooked up an unseasoned piece of chicken,I mean who does that!.
Different cuts of chicken have different flavour profiles and texture.Breasts are more meaty, less gamy and notoriously dry and bland if not cooked properly.Thighs and wings on the other hand are fattier and darker making them more flavourful,thighs are a favourite of many including me as you really can’t go wrong with preparing them.As opposed to breasts,thighs are more flavour intense and win the race even before seasoning.Thighs also handle the heat better and only in rare occasions do you run the risk of overcooking them as they always remain moist and tender.
I however went with breasts for this recipe mainly due the fact that they take less time to prepare and cook, they are also healthier and with my first tournament the Dubai sevens fast approaching,I needed to be in top shape.For seasoning it has to be my HOMEMADE PERI PERI(PIRI PIRI) SAUCE one of my all time chicken marinade.I make my HOMEMADE PERI PERI(PIRI PIRI) SAUCE beforehand and store it in the refrigerator for when I need to prepare something quick and not lacking in flavor.Spicy tangy and savoury, peri peri originated in Portugal and later popularised by the South African franchise Nando’s.This sauce goes well with chicken or pork and is most flavourful when grilled over an open fire.marinating your breasts in these spicy and tangy sauce not only flavours the breasts but also tenderises them resulting in moist as opposed dry breasts.Let the breasts marinate for at least 30 minutes or overnight for the best results.This can then be grilled over an open fire, baked or pan fried as I did mine.Simple easy and convenient.I used a cast iron pan to sear my breasts and I use it a lot in my cooking.They are terrific in that when properly seasoned they are non stick and their heavy base provides for even heat conduction.You go ahead and use a pan of choice,I recommend if you don’t own a cast iron pan, get your hands on one, thank me later.
PREP TIME:5 MIN
COOK TIME:10 MIN
TOTAL TIME:15 MIN
- 500g chicken breasts
- 1/4 cup peri peri sauce
- 1/2 lemon
HOME MADE PERI PERI SAUCE
- 3 tablespoons olive oil
- 1 teaspoon paprika
- 1 tablespoon red onions
- 2 or more red chilli peppers
- 1/2 jalapeno pepper
- 1 teaspoon salt
- pinch of black pepper
- 2 garlic cloves
- 1 teaspoon lemon juice
- 1 basil leaf
- 1 teaspoon dried oregano
- 1 tablespoon red wine vinegar
- Mix in all your marinade ingredients in a blender until smooth and consistent.
- Wash clean and pat dry your chicken breasts.Gently hammer the breasts using a rolling pin until somehow even and flat.This ensures for even quick cooking allowing the marinade to be absorbed and further tenderising the meat as well.
- Generously apply the marinade and cover,let it marinate for at least 30 minutes or overnight.
- Heat up a slightly greased pan over medium high heat and let the breasts cook for 4-5 minutes each side flipping halfway through their cooking time,squeeze over lemon juice on the chicken and take off the heat.Let the breasts rest before serving.
I served my breasts over rice with a side of my SPICY MANGO SALSA and they were a match made in heaven.
This can be a perfect meal prep recipe as IT holds well in a container and can be carried to work or stored in the refrigerator for later.