The Outside Blog

Dispatches : Nutrition

Chef Biju's Tandoori-Spiced Super Bowl Chicken

Super Bowl Sunday. You invite friends over to watch the game. You offer pizza, chips, cheese-flavored somethings, coleslaw slathered in BBQ sauce, etc. They point out your culinary immaturity, swat the basket of chicken sticks out of your hands, leave, never return.

In reality, Super Bowl Sunday does not demand sophistication. According to the National Chicken Council's 2014 Wing Report, Americans are set to consume 1.25 billion chicken wings this February second, regardless of who wins. And Domino's Pizza has tallied their output for this special occasion at 11 million slices of pizza, 80 percent more than on the average Sunday.

But let's throw out that saturated, Saturnalian stereotype. Why not prepare something yourself, you self-sufficient badass? You can still have chicken, but try a yogurt-and-beet marinade (so healthful!) in place of mystery sauces, and try grilling instead of frying. Exotic enough for your hipster-convert college buddy, but not so exotic you embarrass your Wisconsonite cousin.

OK...What Did You Have in Mind?

Enter: Tandoori-spiced chicken. This recipe makes a good substitute for takeout wings, but you can use any part of the chicken you want (and it doesn't have to come from your personal free-range organic farm). Bake, marinade, drain away the excess fat, sprinkle salt, spritz some lemon. Chef Biju Thomas recommends using two pounds of drumsticks or wings, with bones. Not terribly difficult—but terribly, terribly classy.

First, you'll want to prepare the marinade, since you'll have to let the chicken soak in that at least four hours before baking.

Marinade:
1 cup low-fat plain yogurt            

1 small red beet peeled and cut into large cubes

2-4 garlic cloves minced

Fresh ginger about the size of 1/2 your thumb, peeled and minced

1 tablespoon of Garam Masala, or your favorite curry powder, to your taste

1 tsp coarse salt

Make it as spicy as you like by adding cayenne or chili paste.

In a blender, pulse the above ingredients into a thick, red paste. Then, thoroughly coat the chicken pieces in the marinade.

Game Day:
1) Pre-heat oven to 375 degrees.

2) Place the chicken and marinade in a deep pan and bake for one hour. Then, carefully drain out all the excess liquid.

3) Finish cooking chicken on a hot grill, turning once. Or: place chicken back in oven, set to broil. (The chicken will cook quickly, requiring just a few minutes of direct heart, until you can see a few charred marks.)

4) Squeeze a fresh lemon and sprinkle coarse salt over the top of the chicken.

5) Serve with your favorite dressing or more yogurt.

Read More

Dinner Timing

In Racing Weight Cookbook: Lean, Light Recipes for Athletes ($25, VeloPress), running coach and Outside contributor Matt Fitzgerald returns to his popular, effective approach to performance nutrition. This time, he and coauthor Georgie Fear simplify the advice and offer more than 90 easy-to-make recipes. Here are their recommendations for timing your meals:

Eat carbs early and protein late. In the morning, your glycogen stores are depleted. A good dose of carbs will help you jump-start your day. At night, your body shifts into repair mode and needs protein for proper recovery.

Eat on a consistent schedule. Studies show that people who eat erratically, even if they consume the same number of calories, accumulate more body fat.

Eat at least two hours before exercising. This allows your body ample opportunity to digest and refuel.

Eat immediately after a workout. Carbs restore glycogen, and lean proteins rebuild muscle. Ideally, you should sit down to a meal within 30 minutes of exercising.

Read More

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Outside GOOur hottest adventure-travel tips and trips. Sent occasionally.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Subscribe
to Outside
Save Over
70%

Magazine Cover

iPad Outside+ App Access Now Included!

Categories

Authors

Advertisement

$ad.smallDesc

$ad.smallDesc

$ad.smallDesc

Previous Posts

2014

2013

2012

Blog Roll

Current Issue Outside Magazine

Subscribe and get a great deal! Two free Buyer's Guides plus a free GoLite Sport Bottle. Monthly delivery of Outside—your ultimate resource for today's active lifestyle. All that and big savings!

Free Newsletters

Dispatch This week's featured articles, reviews, and videos. Sent twice weekly.
News From the Field The most important breaking news from around the Web. Sent daily.
Gear of the Day The latest products, reviews, and editors' picks. Coming soon.
Outside Partners Outside-approved deals and special offers from select partners. Sent occasionally.

Ask a Question

Our gear experts await your outdoor-gear-related questions. Go ahead, ask them anything.

* We might edit your question for length or clarity. If it's not about gear, we'll just ignore it.