So what is #ProteinNovember? In attempt to encourage more Asians to eat more protein, I will be coming out with four different recipes on how you can have your protein. I will also give a little tell-a-story on why this protein source is awesome for you on a separate video together with my other brand, 1-Habit Nutrition.
Why am I doing this? Because protein rocks. It’s important for your body but sadly as Asians we just don’t get enough of it or we don’t get enough of the better quality ones (yes, cik, ayam goreng does not count).
The government is doing quite a lot to push healthy eating — so this is my bit in contributing to the society. You got to know your protein to eat protein.
This week, I made some super delicious Honey Garlic Soy Chicken the whole family would love. If you missed part one of Assam (Tamarind) Prawns, click here!
I gotta admit, I am one of the crazy Asian person who actually LOVES chicken breasts. It makes me special because out of everyone in my circle of friends, I’m probably the only one who will eat the breast in that Nando’s platter — which is awesome.
But not many Asians love chicken breasts. I personally don’t know anyone close to me who does. Most people think in order to eat healthy, you got to have nothing but chicken breasts. But honestly, you don’t. Hang on, hear me out.
Unless you’re prepping for a competition that requires you to look out for your macros, need you to lean out, or even be super strong, we don’t need chicken breasts to have our source of protein. Any part of the chicken will do and yes that includes your thighs and wings and drumlets if you’re just trying to eat healthier than you normally do.
Yep, I said it. Such is the wonderful thing called life.
You just have to remember that some parts of the chicken (e.g. the one with the skin) will have higher fat content compared to the leaner portion. And seriously, just stop frying your chicken in the deep fryer. Bake them. Grill them. Spray some nutritious coconut oil on them. And you can still have your wings if you like.
For the second recipe I’m preparing for #ProteinNovember, I made Honey Garlic Soy Chicken. This recipe is super easy to make and for most of us Asians, we should have the ingredients sitting in our pantry. All we need is some good ‘ol chicken.
Give this a go, feed your family, prep your meals and let me know how you go!
Protein Prep: Honey Garlic Soy Chicken
Makes – 4
Time needed – 20 mins + 2-3 hours marinade time
Cost – ~$1.80 for 4 serves
Here’s what you need:
- 600g of chicken of various parts (or you can just stick with your fav part!)
- 2cm ginger
- 5 cloves garlic
- Pinch of natural Sea Salt
- Pinch of 5-Spice
- 1 tbsp liquid aminos
- 1 tbsp oyster sauce
- 1 tbsp honey
- 1 tsp sesame oil
- 1 tbsp white pepper
Here’s how you do it:
- Mix up the marinade ingredients and set aside.
- Mix the chicken with ginger, garlic, salt and 5-spice. Combine the marinade and let it sit in the fridge for about 2-3 hours. The longer the better.
- Set oven to 200 degrees Celcius and line chicken on a baking tray sprayed with olive oil or coconut oil for 2 seconds.
- Bake for 15-20 mins and remove from heat. Serve or let it cool and use this to prep your meals!
How much this costs:
*Keep in mind that this numbers are a rough guide. It depends on where you buy it and when. At the end of the day it’s possible to eat healthy without breaking the bank. Also, ~ denotes the items that should already be in your pantry for a long time or it’s a very small amount.
- 600g of chicken of various parts – $6.00
- 2cm ginger – $0.10
- 5 cloves garlic – $0.10
- Pinch of natural Sea Salt
- Pinch of 5-Spice
- 1 tbsp liquid aminos – $0.20
- 1 tbsp oyster sauce – $0.10
- 1 tbsp honey – $0.20
- 1 tsp sesame oil ~
- 1 tbsp white pepper ~
Total price = ~$7.30
Price per serve = ~ $1.80
Nutrition Information
Per 125g of chicken breast serve —235 calories, 5.6g fats, 4.8g carbohydrates, 38.8g protein
