The golden iconic bird, the roasted chicken has never failed to deliver smiles at the dinner table. However cooking methods have a huge impact on the nutritional value of your food. If you consume insufficient protein when training hard, your body will break down muscle to fuel your body for training runs. Chicken also contains vitamin B-12 and this vitamin is used to produce heme, a compound which helps oxygenate your tissues. An added advantage is that baked chicken will help boost your iron intake. You can even serve it with your favorite vegetables to boost your immune system. To avoid store bought marinades which basically contains higher amounts of sugar and fat, we share this delicious marinade with you. What’s the best part of roasting a chicken? A roasted chicken done right in an oven can produce a juicy, flavorful, healthy low fat chicken which contains the necessity protein for runners.
INGREDIENTS:
ROASTED CHICKEN
1. Brine
Use a sharp knife, make shallow cuts to allow the marinade to penetrate deeper. Mix all the ingredients together with water. Place the chicken skin side face down and leave it in the chiller to brine for 8 hours.
2. Marinate
Mix all ingredients and apply on the chicken. Let the meat set for 30 minutes.
3. Bake
Bake the chicken in an oven at 250 degrees for 40-45 minutes.
TOMATO SALSA
Mix and keep in refrigerator. Serve chilled with chicken and rice.
Runners Cafe
Location: 7-21-M (upper floor), Jalan Jalil Perkasa 14, Aked Esplanad, Bukit Jalil, 57000 Kuala Lumpur, Malaysia
Operating Hours: Mon- Fri 12pm-10pm; Sat-Sun 8.30am-10.30pm
