Piri Piri Chicken 

Chicken is marinated in a spicy piri piri pepper sauce, then grilled for this simple but flavorful African-inspired recipe. I like to serve this with a cool yogurt sauce and fonio pilaf.

Ingredients

Ingredient Checklist

• 10 African bird's eye chile peppers
• 1 bunch cilantro
• 2 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 teaspoons white vinegar
• 2 limes, juiced
• 1 teaspoon salt, or to taste
• 1 teaspoon fresh ground black pepper, or to taste
• 1 chicken breast, cut in half
• 2 chicken leg quarters with skin

• Directions

  Instructions Checklist

  • Step 1

    Use rubber gloves to mince the chiles and place into a mixing bowl. Add cilantro, garlic, vegetable oil, vinegar, lime juice, salt, and black pepper. Mix piri piri sauce well.

  • Step 2

    Place chicken breasts and legs into a resealable plastic bag. Pour in piri piri sauce, seal the bag, and shake gently to completely cover chicken. Put the bag in the refrigerator to marinate at least 4 hours.

  • Step 3

    Remove bag from the refrigerator about 30 minutes before cooking to allow chicken to come to room temperature.

  • Step 4

    Preheat an outdoor grill for medium heat and lightly oil the grate.

  • Step 5

    Remove chicken from the bag; discard bag and cilantro. Cook chicken on the preheated grill, rotating as necessary to cook evenly, until juices run clear and an instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C), about 25 minutes.

  • NUTRITION TIP:

  • Chicken Provides Vitamins and Minerals Involved in Brain Function

    Dark and white meat chicken contains vitamin B12 and choline, which together may promote brain development in children, help the nervous system function properly and aid cognitive performance in older adults

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             Lemon Chicken Piccata

This delicious lemon chicken piccata dish is exquisite and easy to prepare. The light and luscious lemon sauce really pops without being too acidic; it is simply divine. Serve it with herb-roasted potatoes or lemon-rice pilaf.

Ingredients

• 3 large skinless, boneless chicken breast halves - cut into 1/2-inch medallions
• salt and pepper to taste
• ½ cup all-purpose flour
• 2 tablespoons vegetable oil, or as needed
• 1 clove garlic, minced
• 1 cup low sodium chicken broth
• ½ lemon, thinly sliced
• ¼ cup fresh lemon juice
• 2 tablespoons capers, drained and rinsed
• 3 tablespoons butter
• 2 tablespoons minced Italian (flat-leaf) parsley

Directions

Instructions Checklist

• Step 1

  Preheat oven to 200 degrees F (95 degrees C). Place a serving platter into the oven to warm.

• Step 2

  Season the chicken breast pieces with salt and pepper and dredge them in flour. Shake off excess flour. Heat the vegetable oil in a skillet; pan-fry the chicken pieces until golden brown on both sides, about 3 minutes per side. Work in batches and do not crowd skillet, adding oil as needed . Place the chicken pieces onto the warmed platter in the oven. When finished with all the chicken, drain most of the oil from the skillet, leaving a thin coating on the surface of the pan.

• Step 3

  Cook and stir the minced garlic in the skillet until fragrant, about 20 seconds. Pour in the chicken broth. Scrape and dissolve any brown bits from the bottom of the skillet. Stir in the lemon slices and bring the mixture to a boil. Let cook, stirring occasionally, until the sauce reduces to about 2/3 cup, 5 to 8 minutes. Add the lemon juice and capers; simmer until the sauce is reduced and slightly thickened, about 5 minutes more. Drop the butter into the skillet and swirl it into the sauce by tilting the skillet until the butter is melted and incorporated. Add the parsley; remove from heat and set aside.

• Step 4

  Arrange the chicken medallions on serving plates and spoon sauce over each portion to serve.

• NUTRITION TIP
  

  Chicken Contains Nutrients Linked with Mood

• Chicken has tryptophan, an amino acid that is responsible for raising serotonin levels in your brain. Serotonin is the “feel-good” neurochemical linked with mood.

                             

CHETTINAD CRAB MASALA

This Chettinad crab masala is aromatic, flavourful, comforting with the perfectly roasted spices that makes it wonderfully delicious also incredibly Easy to make! 

Crab masala /crab fry is about to become one of your favourite recipes because this recipe hails from Chettinad cuisine. 

  

Chettinad cuisine is believed to be the most aromatic and spiciest cuisine in India and it is famous for its complexity of flavours.

This crab fry is ultimately delicious that requires just a few extra steps to Saute the spices and make the flavourful Chettinad ground masala that has an added depth of flavour! 

HOW TO MAKE CHETTINAD CRAB FRY WITH STEP BY STEP PICTURES:

To make Ground masala:  

Heat up oil add peppercorns, fennel seeds, cumin seeds, coriander seeds saute for a minute.

Add dry red chillies, saute for a second.

Add onions saute until the onions are translucent

Add tomato and saute until the tomato turns mushy

Once onion and tomato are well cooked, bring the mixture to room temperature and grind to a fine paste adding 1/4 cup of water. Keep aside until we use.

To make chettinad crab fry:

Heat up some oil add the seasonings fennel seeds and curry leaves

Add ginger garlic paste

keep saute until the raw smell disappears.

Now, add the ground onion tomato masala

Keep stirring for 5 to 6 mins, if the gravy stick to the bottom of the pan adds 1/4 cup of water. (At this stage give a taste test add salt and pepper powder if needed.)

Add crab pieces

Thoroughly coat the crab pieces with masala

Cover with the lid and cook the crab for 8 to 10 mins stirring occasionally

The colour of the masala has become slightly darker and you can see a thin glaze of oil appears on sides of the pan. It’s time to turn off the heat.

 

Sprinkle some handful of chopped coriander leaves and serve. Chettinad Crab masala is ready! 

TIPS TO MAKE BEST CHETTINAD CRAB MASALA:

 Gingelly oil: Using gingerly oil gives you the depth of flavours, however, you could swap to peanut oil or any vegetable oil

 Crabs: Pick up the crabs that are fresh, you can suss out the smell to check the freshness of the crab. 

 Heat: You can reduce the amount of Heatness in this recipe as per your tastebud.

 Freshly ground masala: Roasting the spices releases the aromatic flavour.

Make sure the spices are roasted to lightly golden brown, over-roasting might gives you a bitter taste.

  

NUTRITION TIPS: Meditate in the morning.

I start my day with a simple meditation practice; it sets the tone for my day and clears my head to prepare for what's ahead