Joe Wicks’ yummy chicken with hash browns recipe
JOE Wicks is giving Sun readers an exclusive look at his new recipes and fave exercises to celebrate the upcoming release of his third book Lean in 15: The Sustain Plan.
Your daily meal choices will depend on whether you have completed one of Joe’s workouts that day or are having a rest day.
On workout days you must choose one post-workout, carbohydrate re-fuel meal, two reduced-carbohydrate meals and two snacks.
If you complete a workout in the morning, opt for a high-carb breakfast. If you sweat through exercise after work, choose a high-carb meal for dinner.
On rest days you can choose any three reduced-carb meals and two snacks.
Chicken with hash browns
Serves 1
High-carb post-workout meal
Joe says: “If you’ve ever eaten breakfast in an American diner, you’ll know they often have their own version of sautéed potatoes.
"This is the Body Coach version – with chicken – I’m sure you’ll be coming back for more.
Ingredients
1 large potato
½ tbsp coconut oil
2 spring onions, finely sliced
1 red chilli, de-seeded and finely sliced
3 cherry tomatoes, halved
1 x 180g skinless chicken breast fillet, sliced into 1cm strips
2 eggs
2 large handfuls of spinach
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Method
Put a saucepan of water on to boil.
Grate the potato, skin and all. Give the grated flesh a good squeeze over the sink to remove some of the liquid.
Melt half of the coconut oil in a small non-stick frying pan over a medium to high heat and drop in the grated potato.
Use the back of a spatula to flatten it out across the base of the pan.
Fry the potato for about five minutes on each side, reducing the heat a little if you think it is burning.
Meanwhile, melt the remaining coconut oil in a second frying pan and chuck in the spring onions, chilli, tomatoes and chicken and stir-fry for four - five minutes, until you’re happy the chicken’s fully cooked.
Check by slicing into one of the larger pieces to make sure the meat is white all the way through, with no pink bits left.
Carefully crack the eggs into the hot water to poach, reducing the heat until the water is just "burping”.
Cook the eggs for about four minutes for a runny yolk, then lift out carefully with a slotted spoon and drain on kitchen roll.
When you are happy the meat is cooked through, add the spinach to the frying pan and toss together with the other ingredients until fully wilted.
Slide the hash brown on to a piece of kitchen roll and dab it to remove any excess oil, then plate it up.
Top with the chicken and spinach mix and finish with the poached eggs.
Next try Joe's banana and chocolate overnight oats and chicken carbonara.
Lean In 15: The Sustain Plan by Joe Wicks is published by Bluebird on 17th November at £16.99