Skewers

Satay
Recovery
Body Fat
Servings: 1
Liven up your evening with different skewer options - not only a great recovery meal after the gym, but one to impress your partner or mates will minimal effort!

Chicken Satay

Ingredients

1 chicken breast
1 tbsp. peanut butter
½ tsp. ground turmeric
½ tsp. medium curry powder
½ cm piece of ginger
1 tbsp. soy sauce
1 lime
¼ small bunch coriander

Method

  1. Place the peanut butter, turmeric, curry powder, ginger, soy, juice of lime and coriander into a food processor and blend until smooth.
  2. Slice the chicken breast into 4 pieces lengthways down the breast. Place them into a bowl and pour over the satay sauce. Mix them together well and then place into the fridge for at least 30 minutes. Once the chicken has marinated weave them onto 4 kebab sticks.
  3. Turn the grill onto its highest setting. Place the chicken satay onto the grill tray and cook for 3-4 minutes on each side or until cooked through.

Chicken Yakatori

Ingredients

1 chicken breast
2 tbsp. soy sauce
1 tbsp. honey
½ tbsp. sesame oil
1 tbsp. mirin
2 spring onions

Method

  1. Place the soy, honey, sesame oil and mirin into a small saucepan and simmer for 4-5 minutes until slightly reduced. Remove from the heat and set aside.
  2. GSlice the chicken into 8 small pieces and place into the sauce. Leave the chicken to marinade for at least 30 minutes in the fridge.
  3. Slice the spring onions into 4 pieces each. Now onto 2 kebab sticks first place a piece of chicken and then a slice of spring onion, repeat so you have 4 pieces of onion and chicken on each kebab stick.
  4. Turn your grill to its highest setting and place the kebabs onto a grill tray. Cook the Yakitori for 3-4 minutes on each side or until cooked through.

Prawns with Yuzu and Soy

Ingredients

8-10 king prawns
1 tbsp. yuzu juice
1 tbsp. mirin
1 tbsp. soy sauce
1 clove garlic
1 tsp. sesame oil

Method

  1. Place the prawns into a mixing bowl and pour over the yuzu, mirin, soy and sesame oil. Finely chop the garlic and add to the prawns. Give this all a good mix and pop into the fridge for 15-20 minutes.
  2. Place the prawns onto 2 kebab sticks. Place the skewers onto a baking tray and pour over any excess marinade. Heat your grill to its highest setting and cook the prawns for 2 minutes on each side. Serve with any excess marinade poured over the prawns.

Tuna, Ginger, Chilli and Coriander

Ingredients

1 tuna steak
½ cm piece of ginger
1 clove of garlic
½ red chilli
¼ small bunch of coriander
1 lime
Pinch of salt and pepper

Method

  1. Cut the tuna steak into 8 pieces and place into a mixing bowl.
  2. Finely grate the ginger, finely chop the garlic, chilli and coriander and mix together with the tuna. Zest the lime over the tuna and then squeeze the juice. Season with salt and pepper and gently mix together. Pop into the fridge for 15 minutes.
  3. Place the tuna onto 2 kebab sticks and place onto a baking tray. Pour over any excess marinade. Heat your grill to its highest setting and cook the tuna for 1-2 minutes on each side. Once cooked pour over any excess marinade before serving.
James Collins, in the kitchen

The following recipe has been produced in James' test kitchen. Devised by James and his team of chefs for everyone wanting to optimise their diet on a daily basis. Special thanks to chef Omar Meziane for his work on this collection.

Whether ‘fuelling’ to maintain energy levels, ‘recovering’ after a hard workout, or reducing body fat, each of these options takes less than 15 minutes!

Our chefs pride themselves on using the latest innovative ingredients backed by science.

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