For more than a decade, Australian-born chef Dan Churchill has coached the best in athletes, from Chris Hemsworth to Olympic skier Lindsey Vonn, to become legendary gluttons. And now he’s expressing his performance food philosophy in his cutting-edge debut cookbook, whose recipes are based on his five precepts: Eat Tasty, Eat Easy, Eat More, Be Intentional. It is based on “Eat, Eat Specially.”
“Eat Like a Legend: Delicious and Super Easy Recipes for Peak Performance,” released this week, includes an actually healthy acai bowl, a sexy tofu scramble, crispy sticky salmon on sesame greens, Contains over 70 nutritious recipes, including chicken alfredo sauce. You can eat it every day and even more.
Churchill joined “Good Morning America” on Wednesday to plate several dishes for his debut lifestyle cookbook. This cookbook brings together high-quality ingredients with easy-to-follow instructions to help home cooks create more meals that provide the energy they need for everyday life.
Plus, we’ll provide expert advice throughout, including when to eat and what to exercise to maintain optimal health.
See the full recipe below.
Fried rice made by emptying the refrigerator
“I love advanced planning, so I often go to the market on Saturdays and come up with ideas for what to make for lunch at work that week,” he said.
“But when things don’t go as planned, I make vegetable-packed fried rice. I’ve made it hundreds of times, but the concept is always the same: take leftover brown rice and sear it in a hot skillet until it’s lightly browned. “It gives it a crunchy texture and is appetizing, and I mix it with whatever delicious ingredients I have left in the fridge or freezer,” he adds.
Preparation time: 10 minutes
Cooking time: 10 minutes
For 4 people
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3 tablespoons extra virgin olive oil
1 white or yellow onion, halved and sliced 1/4 inch from the root
1 clove of garlic (finely chopped)
1 medium carrot, peeled and finely chopped, 1 tablespoon finely chopped ginger
1 medium-spicy fresh red chili pepper, thinly sliced
1/4 cup reduced-sodium vegetable stock
2 cups frozen vegetable stir-fry mix
2 cups cooked long grain brown rice
21/2 tablespoons soy sauce or tamari
1 tablespoon maple syrup or honey
11/2 tablespoons raw vinegar
1 lime juice
4 large eggs
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1. Heat half the oil in a large frying pan over high heat until the oil is shimmering. Add the onion, garlic, carrot, ginger and chilli and sauté for 1 minute. Add plenty of broth and stir, then add the frozen vegetables and remaining broth and sauté for 2 to 3 minutes or until the vegetables are warmed through.
2. Stir the rice with the soy sauce, maple syrup, vinegar, and lime juice and continue to cook for 2 to 3 minutes, until the rice is hot and the vegetables are tender but still slightly chewy. Divide between plates.
3. Quickly clean the frying pan and heat it over medium heat. Add the remaining oil and let it smoke lightly, then add the eggs, tilting the pan so the whites spread out a little. Whisk and spit until edges are golden brown, whites are cooked through and yolks are still runny, about 2 minutes.
4. Place the egg on top of the rice, season with salt and pepper, and serve.
Super Quick Fish Tacos with Super Slaw
“When I get home late and want to make something quick and delicious, it’s usually tacos. The first step is to make coleslaw. It can be something as simple as this. Cabbage, cilantro, and a good amount. Add lime juice and salt.” Time is on your side here. Because in the few minutes you dice, season, and cook the fish, the coleslaw marinates and becomes even more delicious. ”
Preparation time: 5 minutes
Cooking time: 5 minutes
Serves 4
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2 teaspoons garlic powder
2 teaspoons smoked paprika
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1/2 teaspoon chili powder
1 pound red snapper or tilapia, cut into 1-inch thick strips
1 cup shredded red cabbage
1/4 cup chopped cilantro
1/2 cup lime juice
2 tablespoons extra virgin olive oil 8 corn tortillas
1 Hass avocado (sliced)
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1. In a medium mixing bowl, combine garlic powder, paprika, 1/2 teaspoon salt, pepper, and chili powder, then add fish and mix well.
2. In a separate bowl, combine cabbage, cilantro, lime juice, and remaining salt. Then use your hands to toss or crumple it well. Let’s set it aside.
3. Heat the oil in a large skillet over medium-high heat until the oil shimmers. Add the fish, one layer at a time, and cook until the bottom edges are lightly golden, about 2 minutes. Flip and cook for another 30 seconds to 1 minute, until cooked through. Transfer to a plate and let rest (note that it will still be cooking while it sits).
4. Rinse, wipe and warm the pot over medium heat. Cook the tortillas in two batches, cooking for 1 minute on each side. Once done, transfer to a clean kitchen towel and wrap to keep warm while cooking the rest.
5. Bring everything to the table and make tacos using the fish, cabbage mix, and avocado.
Reprinted from “EAT LIKE A LEGEND: Delicious, Super Easy Recipes to Performance at Your Peak” by Dan Churchill. Copyright © 2024 by Dan Churchill. Published by His HarperOne, an imprint of HarperCollins Publishers, on May 21, 2024. Excerpted with permission.
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