Friday – 160219


Handstand Push up Progression


You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Food for Box with Chef Adam


Recipe below

I’ve been noticing there’s some sickness going around lately.  So this week’s recipe is a hearty, spicy, immune-boostin chicken curry served over sweet potato.  I love curries; they come in all sorts of colors, spices and origins.  Traditional Indian curries are usually made with dried spices, where Thai curries are made with ground, fresh ingredients: typically shallots, lemon grass, garlic, fresh chilies, etc.  I always go for the fresh curries; they have so much more to offer your body.  This dish is a fusion between the two.  Indian since we are searing the meat hard, but then Thai because we finish it in a coconut sauce.  Typical Indian curried chicken is seared in a Tandoor.  A Tandoor is a cylindrical clay or metal oven.  It is heated by the charcoal or wood fire in the bottom, exposing the food to live fire and smoke.  The temperature can reach up to 900 degrees, thus creating beautifully seared, juicy meats and crispy breads.  A cast iron pan can create a similar affect (minus the smoke), so I suggest you use one for searing the chicken but if you don’t have one, the recipe will still work with a normal sauté pan.

Curried Chicken and Vegtables

IMG_4009Slow Roasted Sweet Potato

1 Sweet Potato

1 tsp Coconut Oil (at liquid state)

1 Tbsp Salt

Start by forking the sweet potato (stab it with a fork all over).  Not to be confused with porking.  Do not pork the sweet potato.  Rub er down in oil and salt, wrap in foil and throw in the oven at 375 degrees for an hour or until it is fork tender.  You may either make the potato a day ahead, a few hours a head, or start searing the chicken 10 minuets before the potato is done cooking.  If you decide to make the potato ahead, cool it in the refrigerator properly by opening the foil up.  Then when you start to sear the chicken, rewrap the potato in foil and throw it back into the oven at 375, it should be warm by the time you finish the curry.

Pan Seared Chicken

1 lb Chicken Breast or Thighs

IMG_40072 Tbsp fresh Red Curry

1 Tbsp Olive Oil

1 tsp Un-refined Coconut Oil

IMG_4013Place the chicken into a bowl and coat it with the fresh curry paste, it should be well coated.  Now, get a sauté pan rippin hot, add the oil (I’m using a cast iron pan to really get that hard sear) and immediately follow with the chicken.  Let the chicken be in the pan (don’t play with it or try to flip it right away), when it is ready to flip, it will release from the pan, about 2-3 minutes.  Flip the chicken and sear the other side.  Once the chicken is completely seared, remove the pan from the heat and set the chicken aside.  Caution: the chicken, depending on size still may not be finished cooking, set it in a spot away from other food.

IMG_4011Sautéing Vegetables and Building the Sauce

1-½ Cups of Cauliflower florets

2 stalks of Celery Diced

½ a large Carrot cut into rings

1 tsp of fine chopped Ginger

1 tsp of fine chopped Garlic

1 can of Coconut Milk (no added sugar)

½ a Lime juiced

6 or so Green Onion chopped

1 baby Bok Choy (washed and chopped into large pieces)

1 Radish thinly sliced

1 tsp Salt

Now, using the same pan you cooked the chicken in, which should still be warm (so be careful).  Discard the remaining oil in the pan to the trash and put the pan back on the stove but at a medium heat.  Add the coconut oil, celery, carrots, cauliflower and sauté for 4ish minutes allowing to brown.  Add in the garlic, ginger and stir.  Let cook for another minute, and then dump in the coconut milk and stir.  The coconut milk will liquefy once it is warm.  While your waiting for the liquid to come to a boil, chop up the already seared chicken and toss it back into the pan with the veggies and coconut milk.  Let it simmer for about 15 minutes, stirring occasionally.  After 15 minutes is up, remove from heat; add in green onion, baby bok choy, lime and salt.  Stir and taste to adjust the salt or lime.  Pull the sweet potato out of the oven and unwrap the foil.  Place on the cutting board and cut into 1” slices.  Arrange 1 or 2 sweet potato slices on a plate, spoon the spicy curry mix on top and then delicately place the raw sliced radishes all over.  The recipe should make about 4 descent size portions, depending on the size of the sweet potato.  Mine was pretty big.

10388582_10100456472978378_5403592061520248016_nChef Adam Devers

Certified Personal Private Chef

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