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  • Hey, Chef Robert Irvine here

  • with Bodybuilding.com and today

  • I'm going to show you three

  • simple recipes with chicken:

  • a marinated

  • herb and mustard chicken,

  • a curry chicken, and a

  • garlic and fresh herb

  • over here.

  • We're going to start with the

  • first one, which is our mustard.

  • Now, mustard is a great

  • emulsifier or a great flavor.

  • We've got a protein from the

  • chicken, but also every cup

  • of mustard that you use is 11

  • grams of protein added.

  • Really simple.

  • We're going to take some fresh

  • dill,

  • chop it up nice and rough.

  • Over here we've got some

  • stone-ground mustard, but you

  • can use any mustard that you

  • want.

  • Into the bowl.

  • Take the dill ...

  • Put that in there.

  • Now, I'm a big believer in

  • Citrus, so I want to get some

  • lemon over here.

  • Citrus helps digestion.

  • It also helps with flavor.

  • Remember, when you're using

  • mustard, you've got to add lots

  • of flavor to overcome the power

  • in the mustard.

  • Simple as this,

  • look.

  • Mix it up.

  • I'm going to add a little touch

  • of water.

  • Because after all, we're

  • marinating chicken now.

  • And you can make this in the

  • morning, which is really good.

  • Takes about 5 seconds.

  • Put it in a refrigerator with

  • the chicken in the marinade and

  • when you come home ...

  • Simple. 5 minutes on the

  • grill or in the oven,

  • bingo!

  • Now look,

  • it's finished. No salt,

  • no pepper. We don't need that.

  • But brush the chicken

  • nice and liberally.

  • Boom. There it is: marinated

  • mustard and dill chicken.

  • And this is what it looks like

  • when it's actually cooked.

  • Simple right?

  • We look for lots of different

  • flavors. I'm going to show you

  • how to make a curried rub--a

  • dry rub--that goes on chicken

  • that will help you, again,

  • enhance that flavor,

  • give us a different take on

  • chicken.

  • And it starts with curry

  • powder,

  • already made.

  • Cumin.

  • I'm going to take--a spoon over

  • here--a little garlic,

  • and mix

  • together. Now,

  • the juice from the garlic

  • is going to actually wet this

  • dry powdered mix.

  • You can see it starting to

  • crumb up there.

  • And if you could smell this

  • right now, it's very,

  • very intense.

  • Now, we're looking for--the

  • heat in curry powder is

  • what we call a thermogenic.

  • So it helps you burn fat while

  • you eat.

  • Here we are.

  • All we're going to do,

  • take our chicken breasts,

  • rub it

  • in, dip it in,

  • and when it comes out,

  • give it a little rub.

  • We can put this onto a plate,

  • plastic wrap it,

  • leave it in the refrigerator

  • till you come home from

  • work....

  • Grill it. Simple.

  • This is what it looks like when

  • it's grilled.

  • Very simple.

  • Very easy.

  • The last one is one of my

  • favorites.

  • I love fresh herbs.

  • Now, when we use fresh herbs, we

  • don't need to use salts

  • or peppers or anything like

  • that. We take fresh herbs.

  • In this case we've got oregano,

  • Thyme, and rosemary.

  • Into a bowl,

  • already chopped, roughly

  • chopped. Now here's a little

  • trick.

  • If I take a knife,

  • and look at the stems of the

  • rosemary.

  • If you break the stems of the

  • rosemary with the back of the

  • knife,

  • it actually releases the

  • natural oils in

  • the actual herb.

  • Lots more flavor and

  • it's really intense.

  • Add a little bit of garlic to

  • this--chopped garlic--some

  • lemon juice,

  • and some oil.

  • Again, they're simple marinades

  • that help you give flavor to

  • what would normally be a very

  • dull meat or a dull protein,

  • which in this case is chicken.

  • But we could do this with

  • steak, we could do it with

  • anything else that you like.

  • Into the refrigerator,

  • leave it till you come home,

  • grill it.

  • Again, this is what it looks

  • like when it comes either

  • off your grill or from

  • an oven.

  • Simple tricks: Using citrus

  • speeds up metabolism.

  • The thermogenic from the curry

  • gives us that great,

  • great, intense fat-burning

  • property, and the mustard

  • adds to the protein of the

  • chicken.

  • Well, that's three simple ways

  • to use chicken.

  • For more information on healthy

  • foods, go to Bodybuilding.com.

  • See you next time.

Hey, Chef Robert Irvine here

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