Cooking and preparing chicken everything you need to know – men’s health

Chicken is the ubiquitous muscle food . But whether clipped into your Tupperware or served cheekily at Nando’s, it can quickly become, well, a bit boring. We’re here to free you from the monotony. With the help of Romain Bourrillon of Notting Hill rotisserie Cocotte, let us reignite your relationship with the feathered superfood to make it an altogether tastier but no-less-powerful proposition. We’re cock-a-hoop about it.

To prep your bird for a week’s worth of lunches, start with a Victorinox sharpening steel (£19.18 to give your Wüsthof boning knife (£25.50 a professional edge. Now reach for a chopping board that’s heavy enough not to slide around as you carve – one that comes with a spike ring (£14.99 will help with that, too – and turn the chicken on its side.

Bend each leg back until the thighbone pops out and cut to detach them completely. Next, pull each wing away, cutting through the joints to remove them. Swap to poultry shears (£36.08, upend the bird and cut through the rib cage and shoulder joints to separate the breast from the back. Place the breast skin-side down, chop through the centre bone and separate it into two pieces. To divide the legs, cut between the joints along the white fat line and separate the thigh from the drumstick. That’s seven portions from one chicken, all in just five minutes.

Method: Marinate the breasts, cover and leave for an hour. Cook them at 90°C for 90 minutes, then remove and rest them for 20, before grilling for an extra 15 to crisp the skin. Bolster your immune system by roasting the carrots for 20 minutes at 230°C (their beta-carotene boosts T-cell production), blitzing with the cumin and butter in a food processor. Spoon on with MasterChef flair, placing the breasts on top.

Method: Whisk together the olive oil, rice vinegar, soy sauce, salt, sesame oil and agave syrup in a bowl and then add the wings and refrigerate for 30 minutes. While heating the vegetable oil in a deep pan to 180°C, combine the potato starch with the flour and coat the wings. Fry five at a time for seven minutes, drain on a wire cooling rack for three minutes and then serve with a squeeze of Sriracha for a kick. Mediterranean chicken thigh salad

Method: Cook the carrots and onion in a pan with oil for three minutes. Mix in the garlic, water and olives, high in BP-lowering oleic acid, then add the chicken and cook on a low heat for 45 minutes. In the meantime, boil up the quinoa, combining it with the salad once it’s cooked and dressing with oil, balsamic vinegar and crumbled feta cheese. Plate up with the thighs and extra olives for a taste of the Med. Dr’s orders chicken and more pasta

Method: In a small pan, boil up the stock and remove it from the hob. Add the anti-inflammatory morels, leave to sit for 30 minutes and then whisk in the cornstarch. In a separate pan, cook the drumsticks for four minutes in butter with the onions and garlic. Add the stock, whisky, cream and mustard and simmer for an hour, turning the chicken over in the last 15 minutes. Cook the pasta, toss in the sauce and gobble.