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Muscle Food Mondays- Burgers

Hi everyone

Today i wanted to go through some things about burgers because this is a BBQ series and they are a key part to the traditional BBQ. so this post will be everything you need to know about burgers. To keep burgers on the Healthy side i would suggest you drop the bun and just have the patties. filling up with side salads or grilled vegetables will be better.

Types of burger

  • Beef
  • Crocodile
  • Wagu Steak
  • Reindeer
  • Chicken
  • Llama
  • Kangaroo
  • Ostrich
  • Horse
  • Buffalo

Cooking Burgers

 

  • Preheat grill to a high temperature.
  • Quickly place all the patties on the hot grill and close the lid.
  • Wait about 2 to 3 minutes.
  • With a metal spatula test to see if the burger easily lifts from the grate. If not continue grilling, until it does.
  • Flip all the patties provided they lift easily.
  • Close lid and continue grilling for another 2 to 3 minutes.
  • Once again check the patties to make sure they have released from the grate and flip one more time.
  • Continue grilling until juices from the burgers run clear and the patties have a solid feel.
  • Remove from grill and check to make sure they are cooked through by using a fork to pierce through the center.
  • If burgers are too pink in the middle return to grill for another minute or so. Otherwise serve as desired.

next week we do vegetable Skewers

 

Robert

 

 

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Muscle Food Monday- Bacon Wrapped Chicken Skewers

Hi

Its the start of my BBQ series this is quite a fun one and i might have this run 6 or 7 weeks. now the key to a good BBQ is diversity. you want to give everyone the chance to enjoy something to eat. this will also show off how awesome you are as a chef and a hoast. There will be some themes that run in this series

1. Preparation the day before is key

2. Everything will be made from scratch or show you how to make an item you can buy from scratch.

3. These will be dishes you may not consider either in meats selection, flavours, sauces.

So we are starting off with chicken one of 2 Poultry meats I’m using in this series. for me i find chicken to be your foundation food there are very few people that won’t eat chicken if they eat meat.

Ingredients

    • 1 lb chicken breasts, cut into strips
    • 8 oz of uncooked bacon
    • 1/4 cup honey
    • 1/4 cup coconut aminos
    • 2 tbs of Sriracha Hot Chili Sauce
    • Salt and pepper to tasteIMG_0381
    • Green onions chopped for garnish
Yield
  • Makes about 9 skewers

Instructions

  1. Soak wooden skewers in water for about 20 minutes
  2. In a small bowl, whisk together honey, coconut aminos and Sriracha
  3. Remove 1/4 cup of the mixture and set aside for basting
  4. Season chicken with salt and pepper
  5. Place the chicken strips in the sauce mixture and marinade for 30-60 minutes in refrigerator
  6. Preheat your grill – set to medium or medium-low heat
  7. Thread the marinated chicken firmly on the skewers
  8. Wrap each skewer with one piece of uncooked bacon
  9. Grill 5 minutes or so per side. Avoid excessive heat; you want the chicken to cook through without burning the bacon wrap. Baste often while grilling with the sauce you set aside.
  10. Serve hot and enjoy

i hope you enjoy these and have a go before next weeks Muscle Food Monday

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Muscle Food Mondays- Roast Veggtable, Goat Cheese and Chicken salad Jar

Hi

i don’t know about you but this week has been great allot of my clients are getting some good results in training and allot of them are hitting personal bests in some of the majors lifts. weather the british sun has anything to do with these happy determined people I can’t say, but i will confirm the nice weather has improved my mood a fair bit. I will add I’m not a miserable person by any stretch of the imagination but i am starting to think the sun and summer does effect me in a more positive way. I’m certainly happier and I’m able to get up in the mornings allot easier.

So this is the final week of my salad series and this week i wanted to add some new thing, mix in some old stuff while maintaining the basics of the jar theme. i have learned a fair amour over the past 5 weeks doing these salads and it has improved my range of ingredients when using salads. i was using Muscle foods Chicken Brest’s that i had stored in the freezer make sure you give a day to defrost them before cooking.I will come back to this maybe after august because there are so many variations of salads you can make and it would be kinda cool to look at there exotics meet range and see how you can mix that up into a salad, i have heard kangaroo is an interesting meat.

Ingredients

This will make 5 jars

  • IMG_03655 wide mouth quart size mason jar salads
  • 10 tablespoons of olive oil and vinegar dressing
  • 1 quart cherry tomatoes, halved
  • 1/2 cucumber diced
  • 3 sticks of celery
  • 5 bell peppers, seeded and chopped
  • 1 ¼ cup cooked whole grain spiral pasta
  • 5 ounces crumbled goat cheese
  • 1 ¼ cup diced chicken
  • 10 ounce package of Spinach, watercress, lettice

MethodIMG_0366

1 Chop up all the peppers and tomatoes and place on a oven tray, do the same with 2 pieces of chicken fillets, place the pasta on boil

2 Cook for 20-30 min at 200 degrees C for chicken and veg, 5-10 min for the pasta

3 Once cooked leave to cool down till cold again

4 Dice up chicken, cucumber, celery

5 Pour olive oil and vinegar dressing in the jars

6 Place in Cucumeber, and celery’s as your first base buffer layer

7 Place in the roasted peppers and tomatoes as buffer layer 2

8 Place on the Pasta (this will also add as an absorber of any moisture that works up or down the jars)

9 Place your Proteins which is the Chicken and diced up goats cheese

10 Place on the spinach, watercress, and Lettuce ready to serveIMG_0371

 

So with the Sun shining and summer coming round the corner i thought i would get ahead of the curve and start doing some BBQ style food for social events or to make your food lives more interesting. so I’m more than likely going to do a 4-6 week mini series on BBQ food using Muscle Food product lines

 

i really home this mini series has helped you as it has done me.

 

Many thanks

Robert

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Muscle Food Monday- BBQ Chicken Drum sticks With Sweet Potato Wedges

So last week i did focus on the wedges and i suggest you check out the blog to make them because i won’t be covering how to cook them on this one. but last week dad gave me some rubbish ribs and i said i would cook something more in line with our theme of food coming from www.musclefood.com this week.

so i had chicken drum sticks and the best bit about these were they were pre marinated in a BBQ sauce and these actually came in there fantastic try us bundle.

(null)Method

1. Pre heat oven to 200 degrees (place chicken at bottom i had the wedges in the middle)

2. place drumsticks on tray and cover with foil

3. cook for total time of 40 minuets

4. 10-15 min before cooking time is over remove foil covering the chicken and continue to cook

5. serve and enjoy

 

this was easy both wedges and chicken i could leave in the oven to cook and focus on other work

 

next week i will look at a breakfast.

Robert

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Muscle Food Monday-Healthy Kebab

Hi

sorry this is late and actually quite rushed i will tidy this up tomorrow when i type up tomorrow top 5 but i had these for lunch and they are amazing!!

Even though they’re not complicated to prepare, these kebabs certainly aren’t tasteless or boring. Brushing the chicken with lemon juice while it grills makes sure that the meat stays tender and the flavor sinks deep into every mouthful, and adding grilled lemons to the plate bumps up the taste even more. Cooking lemons over such high heat leaves them still lemony, but just a little bit less sour, so you can dig out the flesh with a fork and spread it over the chicken, or eat it straight, if you like the intensity.

Serves 4

Prep time 10 min

Cook time 18min

Ingredients

  • 4 boneless skinless chicken breasts;
  • 3 lemons;
  • 4 zucchinis;
  • 2 tbsp. chives, minced;
  • 1 tsp. oregano, dried;
  • 1 tbsp. extra-virgin olive oil;
  • Sea salt and freshly ground black pepper to taste;
  • Small wood skewers;

Preparation

  1. Preheat the grill to medium high.
  2. Squeeze the juice of 1 lemon into a small bowl.
  3. Cut the chicken into cubes 1 to 1 ½ inches on a side, and slide the cubes onto the skewers.
  4. Rub the skewered chicken with the dry oregano and season with sea salt and black pepper to taste.
  5. Grill the chicken for about 8 minutes (4 minutes on each side), brushing occasionally with the lemon juice.
  6. While the chicken is cooking, cut the zucchinis in half lengthwise. Brush them with olive oil and grill 3 minutes per side or until tender.
  7. Once the zucchinis are done, cut them into slices of about half an inch thick. Divide among the plates and sprinkle with the chives.
  8. Cut the remaining lemons in half and grill them, cut side down, for 2-3 minutes.
  9. Serve the chicken skewers with the zucchinis and a grilled lemon half for each person.

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