Basque chicken recipe

BASQUE CHICKEN RECIPE

When you practice bodybuilding and you want to avoid taking too much fat, you must pay attention to its diet, but it is not always easy to find good food with which to feast.

Yet when we think about it there are many recipes available to us, why not simply revisit them by changing certain ingredients, to replace them with healthy foods.

Indeed each food says "bad" to its equivalent in healthy food.

For example for cooking, instead of using butter, one can for example use olive oil, rapeseed oil or even coconut fat, these containing less fatty acids saturated. It is the same for some carbohydrates with high glycemic index, which can be replaced by their full versions, as for rice for example.

If we look good, we can find a lot of alternatives to feast while paying attention to what we eat. There are even some traditional dishes that are rather healthy basic, it is also the case of the Basquaise chicken.

Origin of basquaise chicken

The Basquaise chicken is a typical dish of the Basque country, it is a chicken recipe stewed with vegetables, especially with peppers, tomatoes and herbs which gives it a really delicious taste. This dish is usually accompanied with rice.

It is therefore a complete meal because it contains proteins, fats, carbohydrates and vegetables that will provide a source of fiber, vitamins and minerals.

Let's go to the recipe!

Ingredients for 6 servings

• 3 chicken legs
• 3 chicken fillets (about 200g raw)
• 1 kg of tomatoes
• 700 g of red, green and yellow pepper
• 3 cloves of garlic
• 3 onions
• 1 bouquet garni
• 6 tablespoon olive oil
• Salt pepper

Ingredients basquaise chicken

Preparation of ingredients

Start by rinsing all your vegetables first.

Peel your tomatoes and cut them into cubes.

Cut your peppers in half to remove the pips, then cut into slices.

Peel onions and chisel very thin.

Peel and crush your cloves of garlic.

Cut the chicken fillets into cubes about three centimeters.

Preparation of basque chicken ingredients

Cooking vegetables and meat

In a casserole, pour 4 tablespoons of olive oil.

Then add the onions, peppers, garlic and fry for 5 minutes over low heat while stirring with a wooden spatula.

Add the tomatoes and simmer covered for 20 minutes to let all the flavors release.

While the vegetables are simmering, salt, pepper and brown the chicken legs and fillets in a frying pan with 2 tablespoons of olive oil.

Basquaise chicken bodybuilding

Final cooking of the Basquaise chicken

Once the preparation of the vegetables is ready, add the poultry and bouquet garnished in the preparation, salt and pepper to suit (without over-salt of course) and cook for 35 minutes so that the chicken takes the color and the flavor aromatics. When ready, divide into 6 identical portions. You can share it with your guests or just keep it for your meals of the week.

This recipe will ideally be accompanied by basmati rice to provide a source of carbohydrate.

All you have to do is enjoy this delicious dish.

Although this dish was originally quite healthy already, I still modified some things to make it even healthier, in particular, I replaced half of the chicken of the recipe with chicken fillets and removed the White wine. However, you can completely replace the chicken legs with fillets or simply remove the skin.

Nutritional composition

• Accompanied by 200g of cooked basmati rice, this recipe contains per serving, approximately:
• 35 g of protein
• 75 g of carbohydrates
• 25 g of lipids
• About 665 kcal for one serving.

With this amount of rice, this dish is still more suitable for mass gain.

However, you can still adjust the amount of carbohydrates according to your goals as well as the amount of fat by removing the skin from the chicken legs or simply by replacing them with chicken fillets.

This dish is certainly a little long to prepare, but it is quite simple. Only cooking really takes time and it is also thanks to this slow cooking that this dish is also tasty. It allows the aromatics to spread in the flesh of the chicken giving it an incomparable taste and texture while avoiding adding tons of fat.

In addition, peppers are an excellent source of antioxidants, vitamin C and vitamin B6, which is not negligible for the bodybuilding practitioner.

Thank you for reading this recipe, I hope you enjoy it. Now, 

ENJOY YOUR MEAL !