100 Calorie Tacos.

 

 

Tacos (2)Last week I had a sudden crave for Jalapeno peppers. Don’t ask me why, I don’t even know but I just had this absolutely unstoppable impulse of eating really tart spicy Mexican peppers.

I went to 3 supermarkets only to find out that they don’t sell jalapenos here!! I couldn’t believe that in this day and age it was impossible to actually find such a basic and universal ingredient, but what I did find was some Tabasco Mild sauce, jalapeno flavour. 😀

Finally a mexican friend of mine pointed me into the direction of a little mexican shop that sells any type of spice pepper you can imagine, and I am now a happy Jalapeno owner.

If you are reading this, you probably know I am a very firm believer in eating the type of carbs, and avoiding them at night time. For this reason, having tacos for dinner is not really generally an option, but then I thought that maybe I could have my cake and eat it too, just by swapping the taco wrapping for some more inoffensive lettuce leaves. Not the same you would say?? Well no, but you still get the flavour and it is just as delicious.

 

This is a very easy and quick no taco taco for Mexican food lovers!!

 

Ingredients (serves 1):

100 gr of chicken breast

1 gem lettuce

1 tomato

½ a spring onion (depending on size)

1 small bunch of fresh cilantro

½ an avocado

The juice of a lime

Salt & pepper to taste

½  a tsp. cumin

½ a tsp. paprika

Jalapenos or Jalapeno flavour Tabasco to your liking.

 

Simple chop very finely the tomato, cilantro, spring onion and jalapeno and mix in a bowl. Season with lime juice and salt and set aside.

Wash the gem lettuce and split it in leaves without breaking them and set them on a serving plate.

In a pan, cook the chicken breast cut in small slices with the cumin and paprika and a pinch of salt and pepper.

Chop the avocado in small pieces and lay on the lettuce, then add the chicken and top with the salsa.

 

You can add a bit of grated cheese to the chicken if you wish, I didn’t find it necessary, especially for dinner, but of course it is a possibility!

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Enjoy!

200 Calorie Dinner ideas: Pisto

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Spanish traditional cooking is one of the healthiest in the world, it belongs together with the Italian and Greek traditional cuisines to the Mediterranean diet  which has been acclaimed as of the best balanced in the world, together with the Japanese.

Even though both contain fair amounts of fats they are mainly monounsaturated, the Mediterranean diet with a predominance of olive oil and the Japanese cuisine with an enormous amount of fish (specially fatty fish) in it, which protects the brain and the arteries. Another commonality between the two of them is the high amount of low fat high fibre carbohydrates that they consume, traditionally wholegrain rice and wholemeal bread respectively.

Nowadays both have moved on to refined carbs, white rice and white breads, which comes with a reduction in the amount of fibre, and the respective weight gain in the population. This is also related to the younger generations buying into the burger & chips culture imported from less healthy diets like the Anglo-Saxon one.

 

In any case, it is always a good idea to revise the classics in order to rescue and reuse the best bits that we might have forgotten on the way, and today I would like to share with you a delicious recipe that I have rescued from my childhood and updated to make it lower fat and higher in protein. Since I don’t seem to have a better name for it, there you go, Pisto!

 

It’s a super easy recipe, really quick that also can be preserved in pots if you know how to do it and just open one and heat up for a super quick and healthy turn around.

Since it is really low in calories and fat, it is ideal for a light dinner or as a starter for a two course lunch.

 

Ingredients (serves 3)

1 courgette

4 small onions

1 clove of garlic

1 red pepper

1 can of peeled tomatoes (500 gr)

Salt & pepper to taste

1 tsp ground coriander

A pinch of sweetener

3 eggs

Olive Oil

 

Optional

Sliced truffle

Truffle oil

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In a medium to large sauce pan, heat up ½ a tbsp. of extra virgin olive oil and add the onions, roughly chopped, add some salt to make them “sweat” and dry a bit, once they have turned transparent, add the pepper and the garlic and let them cook for another 5 minutes. Add the chopped courgette/zuchinni, no need to peel it, as long as you wash it well. Let them cook for another couple of minutes and add the tomatoes. Mash the tomatoes with a wooden spoon and add the spices to taste. The sweetener is to reduce the acidity of the tomato and it makes a huge difference in the taste.

Let the vegetables reduce for another 5 minutes.

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Pre heat the oven until 175C and fill two oven proof dishes with the vegetables. Crack an egg on top of each one of them and cook them for 5 to 10 minutes in the oven, don’t worry if they are not completely cooked, once you mix it, the heat from the vegetables will finish the job.

To give it an extra touch of glam, you truffle it up like I did yesterday.

When the eggs are cooked, take out from the oven and sprinkle with truffle, Maldon salt and olive oil infused with truffle (they sell it already like that) 1 tsp is enough.

And voila! Ready to serve!! This will serve you around 210 calories of pure vegetables and protein with some good fats, perfect to go to bed well fed and without that feeling of bloating.

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Oh, and so delicious!

Enjoy.

Lean Sunday Roast

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One of the most important barriers when taking control of one’s diet, is the excuses to one self that come from absolutely rightful issues. My favourite of all times is the lack of time one.

Lack of time is actually a fallacy, we all have 24h in the day, the only difference is how do we make our use of them, which is generally according to our priorities.

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When you have kids, the time seems to disappear between your fingers and the things that suffer the most are generally your own wellbeing and more and more in our society, the home cooking.

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There is simply no time for it. This is a mistake because our children are learning what we are teaching them as parents, if we do not cook at home and we don’t take care of our diets, they will learn the same patterns and they will grow up to be individuals with really bad habits.

 

Today I want to share a recipe that will allow you to both, home cook and teach your children some good nutrition basics, and also will enable you to get easy access to a healthy lunches during the week, even if you don’t have kids, this is the foundation of food prepping.

It is as simple as cooking extra. Are 2 at home? 4?? Then cook twice as much and simply pack away the extra portions in neat Tupperware in the fridge. On Sunday I generally cook my lunch and breakfast for Monday to Thursday and on Thursday eve, I cook extra and make another portion for Friday.

 

Today’s super easy recipe is a Lean Sunday Roast.

The particularities of this roast versus the one served at the pub is that this one doesn’t contain simple carbs, so we will not have the traditional gravy, but a lower fat and carb alternative, and we will also be skipping the potatoes in favour of some celeriac root. With regards to the Yorkshire pudding, I skip them altogether, but you can bake your own using wholegrain spelt flour, however, if you have enough veggies and roast, you won’t actually need it, it will just make your digestion heavier and you will end up feeling bloated!

 

Ingredients:

1 lean cut of beef to roast (1.5 kg would feed 4 and 4 portions would be leftovers)

3 peppers of different colours

4 onions peeled and cut in rings

1 courgette/zucchini

1 aubergine

2 carrots

4 cloves of garlic, crushed

½ a celeriac root

Fresh rosemary

½ a glass of white wine

Salt & pepper

Extra virgin olive oil

 

Pre heat the oven at 180C and in a big oven tray, set all the chopped vegetables. Chop them in medium chunks trying to end up with similar size pieces so they cook evenly. Season with salt, pepper and rosemary and sprinkle with a bit of olive oil and some water.

Rub the piece of meat with olive oil and season with salt and pepper, set in a tray or directly on top of the vegetables and roast for about 45 minutes depending on the size of the piece.

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Bear in mind that all the juices of the vegetables and the meat will be in the tray so you can recover them from the parchment. In order to make the gravy, take a piece of the roasted courgette and a piece of the celeriac and mash them with the sauce so it becomes a bit thicker. Add more salt to it if needed and serve with the meat.

 

Serve a good portion of roasted vegetables and 2 or 3 thin slices of meat.

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For the rest of the week: boil some lentils and in a Tupperware divide the remaining meat and vegetables and complement with one or two tablespoons of boiled lentils and you will have a full size meal, with lots of protein, low in fat and in simple carbs that will keep you up all afternoon.

Happy week dieters.

190 Calorie Super Smoothie

FullSizeRender (2)I have been bad.. really bad, and Christmas hasn’t even started! I have been travelling a lot for work and this normally means total nutrition chaos.

I am sure it has happened to you, it is normal. The moment you step out of your routine, and you don’t get access to the food you normally eat, or a kitchen, it spirals out of control and from one little spoonful of chocolate pudding we end up ordering our own dessert at every meal.

The problem with these binge eating comes mainly when we are following a restrictive diet the rest of the time, a bit of cake is worse for someone on an Atkins or ketogenic diet that for someone that is just overeating but eats a varied diet, it leads to the yoyo effect, and worse than that, it leads to your metabolism becoming “reinforced” against such behaviour. This means that the more times you try and fail a restrictive diet, the less effect it will have, so all that suffering for nothing!!

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Unfortunately, that is life. You get social, you have friends, you have a celebratory meal… that is all well and good, the key is to practice balance!! If you know you are going to have a big dinner, I suggest a really healthy breakfast followed by a light lunch and light afternoon snack, it would be terrible to get to that dinner to hungry and eat enough to give you a tummy ache! Then the next morning, leave the leftovers for someone else and stick to some fat free yogurt and fruits!!

I have never too keen on social media but about a month ago, I opened an Instagram account, I am not 80 years old, I am just a bit too busy for that!! But since I do love photography and food I thought it could be fun (you can follow me if you want for daily foodinspiration and nutritional advice at cook_yourself_slim) Anyway so in Instagram, I found the smoothie bowl fever. All those pieces of art that look sooo pretty and sooo delicious!! I couldn’t just not do anything about it!

The problem I saw with many of them is that they were very calorie and carb heavy, full of “natural” goodness but not good for someone trying to shred some fat (like me) so I looked for the lightest, most nutritional alternative available, and I am LOVING the results.

I have to confess that I will have this breakfast for dinner tonight as part of my post Spanish food overload last week, as a detox.

 

This smoothies are dead easy to make and quick too.

Take note!!

 

Ingredients:

1 pot of fat free Greek yogurt (I use Fage, 170gr and the best protein profile out there)

½ a cup of frozen blueberries

½ cup of frozen strawberries

A pinch of non-caloric sweetener

100 ml of milk (I use soy milk but you take your pick)

½ banana

1 tbsp. sliced toasted almonds.

 

Literally put everything in a blender, blend, and pour in a bowl. Add ½ a banana and some toasted sliced almonds as decoration, some chia seeds for extra protein if you wish and enjoy.

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It tastes like ice cream!!!

And it has around 190 calories, which is pretty impressive for something that tastes sooo good.

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You can change the toppings according to your personal preferences and whatever fruit you have laying around.

 

I am on holidays from tomorrow, so I might leave you alone for a while, but I will come back with a post xmas exercise and detox diet for the new year resolutions.

Stay tuned!!

The Ultimate SUPERFOOD Salad

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Maybe I should actually say superfoods, given the fact that there is not one but several highly nutritious foods in a plate of this beautiful and colourful salad.

Broccoli which we already talked about it the past, salmon, a powerful source of Omega 3 fatty acids to protect your arteries, spinach, full of protein and vitamin c and iron, feta cheese, low in fat but high in protein and calcium and edamame beans, which have all the benefits from the soy and all the benefits of a bean, making you fuller for longer and helping your digestive system with their high fiber content.

Salads a wonderful thing, they exist in an infinite possible combination, some of them more successful than others and very easy to adapt to one’s personal taste by swapping ingredients for something that you might like more.

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This recipe is very high is protein and good fats and has a small amount of low GI slow burning carbs that can be increased depending on your macronutrient needs. As you will see it is a pretty simple thing, with only a slightly different dressing that makes all the difference by bringing the flavours together and make this a salad that is better than the sum of its parts.

Ingredients (serves 2)

200 grams. poached salmon

50 grams. low fat Feta cheese

2 tbsp. of pine nuts

2 handfuls of fresh baby spinach

2 cups of steamed broccoli

1 tbsp. edamame beans (loose from the pod)

For the dressing

2 pinches of Salt

1/2 a tbsp. Dijon mustard in grain

1 tbsp. White wine vinegar

1 tbsp. Soja sauce

4 drops of Sweetener

Lay the spinach on a plate to make the base of the salad, scatter the broccoli evenly over it, then the poached salmon in flakes, sprinkle with fetal cheese and pine nuts.

I buy my pine nuts raw so I toast them myself on a pan with no oil whatsoever, just keep an eye on them so they don’t burn!

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Mix the dressing well and dress the salad with it and serve immediately. This particular mix of ingredients is meant to give it a slight Asian touch, which goes very well with the salmon and the edamame but of course you can avoid this just by removing the sweetener and soy sauce from the mixture.

Enjoy!

 

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Slim-Waist-OK Moussaka

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The Greek traditional recipe for Moussaka is not complex but as with many traditional dishes in the Mediterranean cuisine, is very high in fat and quite time consuming. A bit of history of nutrition here that explains why these dishes are generally so highly energetic, they originated in a time of our development when most of our Jobs happened in the fields or taking care of cattle. The energy needs of the peasants and housewives in the old days, were likely to be twice as high as the one of us, sedentary human beings of today.

When you need to find a way to consume 5000 calories a day, a plate of moussaka dripping in oil providing 1000 calories per portion, was actually very good news for our body!! This is the reason why we are programmed, as a race, to rejoice in hyper caloric meals such as a tub of Ben & Jerry’s or a full McDonald meal with French fries and a Sundae. Our caveman brain loves it!! The brain doesn’t know that we don’t have to go to the forest to cut logs for the next 5 hours to prepare for the winter, but to watch Netflix for 6 hours instead while laying on a sofa, and so when we eat such a high amount of nutrients it produces a kick of happy hormones, endorphins, dopamine… Not good!!

We are the only race that eat for emotional reasons and these sneaky hormones might just be the reason for it. I feel sad, I eat chocolate ice cream, I feel better! Magic? No. The problem is that we also the only race with the capacity of abstraction and suffering related to body image issues.

Moussaka and the likes of it, are absolutely delicious scrumptious recipes that we should keep enjoying, however, I prefer to adapt the recipe to make it more fit the needs of our bodies, and I have come up with a low carb, low fat alternative to the traditional one, that tastes really really well and takes significantly less time that the original one.

Ingredients (serves 4)

250 gr. Ground Beef under 5% fat content

500 gr. Canned tomatoes

½ onion

2 garlic cloves, peeled

Fresh or dried thyme/oregano/basil

½ teaspoon cumin

½ teaspoon ground coriander

Salt & pepper to taste

4 drops of sweeter

1 Eggplant

40 gr of grated cheese

100 gr of 0% Greek yogurt

Extra Virgin Olive Oil

To prepare this recipe I use two small over proof non sticky plates, each one serves 2 and I freeze one.

First of all, turn on the over at 150 C degrees and let it warm up. Wash the eggplant and cut it in slices, ½ a cm thick. Cover an oven tray with baking paper and spread the aubergine slices evenly. Sprinkle with salt and leave them “sweat” for 5 to 10 minutes while the over gets to the right temperature.

In the meantime, chop the onion very finely and poach it in 1 tbsp of olive oil at medium heat. Add the 2 cloves of garlic & salt and when they are all transparent and soft, add the canned tomatoes.

By now the oven should be hot, put the aubergine in the middle and let it roast for 10 minutes while you finish the tomato sauce.

Add the spices to the tomato sauce, the cumin, coriander, salt, pepper, sweetener and herbs, smashing the tomatoes to pieces with a fork. Let it simmer for 10 to 15 minutes. After 10 minutes in the oven, turn the eggplants around and let them cook for another 5 minutes.

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Take the aubergines out of oven but don’t turn it off.

Now, we are not using any white sauce or oil to cover the base of the plate but some of the tomato sauce instead so reserve one or two tablespoons. Then add the ground meat to the remaining tomato sauce and let it cook for 4 to 5 minutes, and correct the salt and pepper.

Once you have the aubergines, the meat with the tomato and the plain tomato, is time to build up the moussaka!

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Put the plain tomato on the base of the plate, then line it up with roasted aubergine. It might look a bit dry, and considerably drier than if you would have fried it in oil, but once in the oven all the juices will mix and they will be soft and melty. Set a layer of meat over the aubergine and then drop 3 or 4 hazel sized dollops of 0% fat Greek yogurt, on it, this substitutes the white sauce and it will add a creamy taste to the dish without any added fat and with lots of protein instead. Then add another layer of aubergine pressing down to make sure everything is nice and tight and if your dish is full, sprinkle with the grated cheese for the gratin.

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If you have a higher dish or a larger one, you might want to have 2 layers of meat and aubergine, in any case is the same!

One is ready, just cook in the oven for 20 minutes and serve with a green salad.

Enjoy!

Turkey Parmesan Salad

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TGIF! One of those days… this week has been sooo long, and sooo many things have happened that it feels like it has been a week and a half. Those days is it hard to bring yourself to cook or do anything at all.

So today just a quick lunch or light dinner idea! A simple green salad with a pan fried turkey steak on top. Add some shaven parmesan (just 2 or 3 sleeves for a hint of saltiness) and a bit of red cabbage for added fiber.

Two spoonful of cooked quinoa to make it more filling and dress with lemon juice or white wine vinegar (balsamic vinegar is generally very high in sugar) a pinch of salt and 1/2 a tbsp. of extra virgin olive oil and that is it!

So easy, so healthy, so delicious. No need to think any further.

Happy weekend to all of you.

Super Light Double Chocolate Protein Puddings

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Yesterday I was thinking about making some vanilla caramel creams (I did share the recipe a while ago in the blog). They are a nice dessert if you are having a light dinner, but if there is no other source of protein in your dinner, I thought they could probably do with some more punch.

 

As a result, I came up with an adaptation, adding some chocolate flavour isolate protein powder to the mixture so they became chocolate vanilla creams.

Each one of these has 21 grams of protein 5 grams of fat and only 2 grams of carbs and 140 calories so it is a perfect snack after dinner, mid afternoon etc.

Did I mention they are pretty delicious too?

Ingredients (serves 4)

3 scoops of Lean protein isolate (chocolate flavour)

4 eggs (for the vegan version you can substitute for corn flour although it changes the macros described above)

500 ml Soy Milk

1 tbsp. of no calorie sweetener

1 tbsp. fat free raw pure cocoa powder with no added sugar

Beat the eggs and in a shaker beat the protein powder and the chocolate protein isolate until they become a shake, add the sweetener and the cocoa powder and shake again. Add to the eggs, beat until it is homogeneous and pour in 4 ramekin oven proof dishes.

Bake at 150 C for about 20 minutes au bain marie ( with water at the bottom, up until 1/3 of the ramekin dishes)

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Once they are set, sprinkle with some 70 % chocolate for decoration. ½ an ounce should be enough for 4.

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One word about the sweeteners to be used, depending on your goals, certain sweeteners just won’t cut it. For example, honey or agave syrup, which are healthy and perfectly fine sweeteners, with a low GI in the case of the Agave syrup and with other great properties in the case of honey, still are very high in carbohydrate content and calories, so in a weight loss diet, they should be avoided in favour of other non-caloric option such as stevia.

They can hamper your efforts in the gym or all the good work in the kitchen the rest of the day! In this category you can find honey, agave syrup, maple syrup and rice syrup.

Stevia does add a certain amount of flavour so I don’t like to use it unless the flavour is going to be completely hidden. Since I use very little sweetener anyway, I don’t mind using Splenda for this type of thing.

Bear in mind that 1 tbsp for 4 portions comes up at a very low dose per each one of them way below the FDA or any other organism recommendations.

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Enjoy!

Chicken & Quinoa Superfood Stir Fry

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Today I would like to talk about “food prep” which is a widely known concept in the bodybuilding community and it is not a new concept at all, but a modern way of calling the good “lunch box” that most have taken to school at some point or another.

It does take a bit of planning and effort to start doing it, but the benefits are many.

I know that there is an endless supply of possibilities to grab lunch for most of us, since canteens, take always and local delis abound and it is just too tempting to skip the hassle and just buy something off the shelves. While this is all well and good, eating like that every single way of the week can be taxing. Even if you are the person with the best intentions in the world, there are only so many healthy alternatives one can choose from, and the chances of ending up having a white bread sandwich or a BTL are just too big.

Even if you think you are going for a healthy alternative, you might be stepping into the dangers of not knowing how this particular food has been cooked.

For example, if a salad get added a sugary dressing, all the goodness of it might be compromised, and believe me, do yourselves a favour and read the ingredients of the labels to really be aware of what they are selling you as a “light” alternative, because most of the time, the reduced fat alternatives are loaded with sugars that are actually worse than the original oil content.

A simple olive oil, vinegar and salt dressing, is the best alternative if you can find it.

Same thing can be said for the fat content in two ways, the first one and more obvious is the sauces. A Thai curry sauce adds a huge amount of fat and carbohydrates to a meal and you may be thinking that what you are eating is “rice and chicken” when effectively there are about 300 calories of sugar and fat that you hadn’t taken into consideration, same goes for sweet wine reductions, caramelized things and satay sauces, but the list is truly long. The second is the way in which foods are cooked. Anything that has a coating, and has been fried is an obvious no go, doesn’t matter how light the coating may look to you, it adds a few undesirable grams of fat to your meal. Even if you are trying to control your weight, this additional fat constitutes a risk because in most cases, restaurants do not use extra virgin olive oil or other healthy fats, but cheaper alternatives that can affect your cholesterol and jeopardize your arteries and heart.

In a nutshell, whether or not you are trying to lose weight, a homemade meal is almost always a better alternative to a store bought one.

Later on this week I will be giving tips on what and how to prepare your food without too much hassle at all, with just a few easy tricks you will be able to improve the quality of your nutrition, save some money and maybe even loose a few pounds.

Today I would like to share with you a Chicken and Quinoa Stir fry, it is one of my favorite options to bring to the office because it contains everything that my body requires, it fills you up with slow releasing energy, with healthy fats, tons of protein and low GI carbs. Low fat, low carb, high protein, unprocessed and very high in fiber. What is there not to love!

Ingredients (serves 3)

450 grams of chicken breast

120 gr. Of quinoa

½ red pepper

½ green pepper

½ yellow pepper

1 red onion

3 mini bok choy

A bunch of green asparagus

A handful of snow peas

2 handfuls of Kale

5 fresh coriander stalks

1 red chili

1 green chili

1 tsp. of mustard seeds

1 tbs. crushed garlic

A little sesame oil

I have prepared a visual guide on how to add the ingredients but it is so easy that you may not actually need it.

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First boil the quinoa in water with a touch of salt, follow the packaging instructions but it should normally take 16 minutes at low heat (to keep simmering).

Once the quinoa is ready, chop all the ingredients (check picture) and heat up a little bit of sesame oil in a wok. Add fist the garlic, then the seeded mustard and then the chicken. Allow the chicken to get a bit golden and then add the rest of the vegetables except the bok choy and kale, that will be added at the end.

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Once all the veggies have been incorporated add the soy sauce, mix well to allow the flavours to mix and add the quinoa. Finally sprinkle with the juice of a lime.

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Enjoy!

The Perfect Roast Chicken (For dummies)

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It is funny how the most basic recipes are the ones that have a million variations and everyone considers theirs the best, still, it is rare to be served a perfectly roast chicken. One that is golden and crunchy on the outside and tender and moist on the inside.

Whole roast chicken is easy to undercook and be raw inside (disgusting and unsafe, since chicken meat has to be cooked, it is not like red meat) or overcooked, in which case it is dry a day in the dessert with no water.

It is flavorful on its own, but it does greatly improve if seasoned properly. It accepts many types of marinade, from indian curries to piri piri but the one that bring out the best of it without masking its flavour, is the one I am sharing today.

It’s my mother’s recipe, in the years of my life, I have never ever seen anybody eat this dish and not love it, want to have a second serving, asking for the recipe, or all of the above.

From a nutritional point of view, chicken is one of the leanest meats that exist, but chicken skin is very high in fat. For this reason, I would recommend not eating the skin if you are trying to lose weight. If you are not, enjoy it by all means, but bear in mind this is the part of the chicken that has the highest amount of toxins so enjoy with great moderation.

On the other hand it is low carb, as opposed to the traditional gravy, this recipe has a sauce made of white wine so it makes it low GI, and also gluten free.

Before going on to the recipe, bear in mind that the cooking time varies depending on the SIZE of the piece that you are trying to roast and the temperature. I find that the perfect temperature in my oven is 180 degrees but it depends on the machine since it can change from one manufacturer to another, but round around that should be to avoid the chicken from burning and still cook it appropriately.

To give an easy cooking time guide:

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Around 800-900 grams : 1 hour

From 1kg to 1.2 kg : 1 hour and 15 minutes

From 1.3kg to 1.5 kg: 1:30 to 1:40 h

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Ingredients (serves 4)

1 chicken

2 tbsp. of garlic powder or 3 cloves of garlic mashed

1 tbsp. Rosemary

1 tbsp extra virgin olive oil

½ tbsp. salt

250 ml. of cooking wine (white)

Optional : you can add small baking potatoes if you are cooking for your friends (avoid if you are trying to lose weight, potatoes are pure starch which works like sugar in your blood and will sabotage your efforts by creating a high sugar blood pike and turning your energy to fat to be stored, probably in your hips, tights or wherever you want it less)

Ok so it is time to get our hands dirty! Quite literally as well. Pre heat the over at 180C degrees.

Mix in a little bowl all the dry spices, add the oil and rub your little winged friend until he is completely covered in the mixture. With the rest and if you have decided to add potatoes , you can rub the potatoes, don’t worry about making more for them, the sauce will cover them and they will have plenty of flavour.

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Set the chicken in an oven proof baking tray (with some depth so the wine doesn’t spread and/or fall later on.

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Place the chicken in the middle of the oven with the fan on so the air keeps circulating and let it cook for 30 to 40 minutes and when that side is turning nice and golden turn it around with the help of two spatulas (depending on how much time you have to cook it for, if it’s a small bird turn around after half an hour).

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20 minutes before the time is up, open the over and pour the wine on top of the chicken, let it finish and have a look at it. If you like it really brown and it is not there yet, turn on the grill and give it a 5 minute notch. Bear in mind it is very easy to overdo it with the grill and burn it, so keep an eye on it while you do it.

Serve with salad, broccoli, cauliflower, Brussels sprouts…

Tip: if you want a lower fat version, pour all the sauce in a bowl, let it cool down in the fridge and remove the drops of fat at the top, then reheat and incorporate.