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Friday Foods: Low Fat, High Protein Chicken Dish

chicken yogurt peri peri sauce

Don’t you just love a man who cooks? I do, especially when said man cooks healthy and yet delicious food that is versatile and can be used as a base for a number of different recipes. As the chicken dish is high in protein but low in fat, it’s a good source of protein for muscle recovery after a strenuous workout.

This post is slightly different from all the rest as it’s a step by step guide on how to make this dish, complete with pictures at each step. Click to embiggen.


4 large onions, chopped
a whole bulb of garlic, chopped
50g ginger, large slices
2kg of chicken inner fillet
1stp each black and white pepper
1/2 tbs Italian seasoning (salt free) – marjoram, thyme, rosemary, sage, oregano, basil
3-4tbs olive oil
1tbs chicken stock
1 cup water
salt to taste

Chop the onions and garlic. Slice the ginger and cut the chicken into small chunks.


Heat the oil over a large flame and fry the garlic, onions and ginger. Add both the black and white pepper and Italian seasoning.

fry and season

Sweat the mixture until the onions are soft and translucent. Add in about a teaspoon of salt.

sweat and salt

Add the chicken chunks by hand as you don’t want any of the water at the botton of the chicken container to get into the pot. Mix the chicken stock in with the water and add in the stock liquid into the pot.

chicken and stock

Stir the chicken until it’s well coated with everything in the pot. Cover the pot for about 10-15 minutes or until the chicken chunks have cooked through.

Important: chicken needs to be well cooked to prevent food poisoning from Salmonella.

cook and cover

When the chicken is fully cooked, take the lid off and cook until all the juices and the liquid from the chicken has evaporated. Taste the chicken and add more seasoning and/or salt if the flavours still aren’t to your satisfaction.

cook dry and taste

Take it off the stove and you’re done!


Once cooked, you can store the chicken in the freezer and use it whenever. I added a handful or so of the chicken into my canned soup, turning my cream of chicken into a heartier meal, with toasted wholemeal bread.

The chicken dish can be eat on it’s own, like in the first picture , with tomatoes, hung yoghurt and a drizzle of peri peri sauce. This will require more salt to taste.

Try it out and let me know what you think.

The recipe and pictures are all courtesy of Dude.

My Mother’s Chicken Rice Recipe

Since I’ve closed down my food blog, I’m just going to slowly re-post some of the recipes from there to here. Hopefully it’s going to be a somewhat regular Friday Foods column. So here’s the first of hopefully many more to come.

Chicken rice a favourite local dish. In every single eat place, there would be at least one stall that sells chicken rice. It comes in two variations, roasted chicken and steamed chicken. The recipe below is for steamed chicken. It’s a little tedious but worth the effort.

chicken rice
Picture via Wikipedia


For the chicken:
half a chicken
2 inches of ginger, grated
3 tablespoons of sesame seed oil
3 tablespoons of light soy sauce

For rice:
3 cups basmati rice, washed and soaked for 15 minutes
3 cloves of garlic, sliced thinly
1 inch ginger, thinly sliced
1 medium onion, sliced thinly
2 pandan (pinescrew) leaves
2 tablespoon canola oil
1 cube chicken stock
3 cups of water
2 cups of stock from boiling the chicken

Sauce for drizzling on the chicken:
5 tbs oyster sauce
5 tbs sesame oil
5 light soy sauce

Mix everything in a pot and heat it up.

Chilli Sauce for dipping:
5 stalks fresh chilli
1 clove garlic
1 tomato
1 tsp tomato sauce
juice from 3 limes
sugar to taste

Blend the chillies, tomato and garlic. Add in the lime, tomato sauce and sugar. Bring it to a boil.

For the Chicken: Marinate the chicken with half of the grated ginger for at least 15 minutes. Boil the marinated chicken for 15 minutes and then dunk the chicken in icy cold water for another 15 minutes. Rub the chicken with the sesame oil, the soy sauce and the rest of the ginger. Steam the chicken for another 30-25 minutes. Cut the chicken into 7 pieces. Drizzle the sauce for the chicken just before serving.

For the rice: Heat the oil in a wok and fry the ginger, garlic and onion. Add in the pinescrew leaves and continue frying until the onion has turned slightly brown. Drain the rice and stir it into the wok. Transfer everything from the wok into the rice cooker and add in the water, the stock cube and the stock from boiling the chicken. Cook the rice for 20 minutes in the rice cooker.

Serve the rice and chicken with stir fry vegetables of your choice.