Thai Garlic & Pepper Chicken

Iain, our Operations Director and ‘foodie’, prepared this healthy Thai recipe at a cookery school in Ko Samui. Like a true GSN agent in the field, he noted the recipe and smuggled it out of the country (possibly tattooed somewhere hidden, but this is unconfirmed).

Looking for a quick, flavourful, and healthy dish to spice up your weeknight meals? This healthy Thai recipe combines bold Thai-inspired flavours with minimal ingredients, perfect for anyone who eats healthily without compromising on taste.

Ready in under 30 minutes, it’s ideal for busy lifestyles or that post-workout fuel-up!

Watch the video below, or scroll for the written instructions.

Nutritional Information

For a serving of Garlic Pepper Chicken (approx. 350g):

• Calories: ~525 kcal
• Protein: ~56g
• Carbohydrates: ~17g
• Fat: ~21g
• Fiber: ~2g
• Sodium: ~1.5g

Note: Nutritional values may vary based on ingredient brands and portions used.

Ingredients

To serve 2 people, you’ll need:

• 2 GSN Ready Cooked Chicken Breasts
• 1 bulb of garlic
• 25g of black peppercorns 
• 1 tbsp of low-sodium dark soy sauce
• 1 tbsp of low-sodium light soy sauce
• 2 tbsp of oyster sauce
• 1 tbsp of fish sauce
• 1 tbsp of rice wine vinegar
• 1 tsp of sugar (or a natural alternative like honey)
• 1 tbsp of vegetable oil (or sesame oil for added aroma)
• 1 bunch of spring onions
• 1 Large white onion
• 1 Large red pepper
• 1 tbsp of water

Instructions

1. Make the Sauce: In a small bowl, mix both soy sauces, oyster sauce, fish sauce, rice wine vinegar, water and sugar if using. Stir until well combined.
2. Prepare the Ingredients:
   1. Coarse grind your black peppercorns in a mortar and pestle if using a food processor – only a quick blast. If using a pepper mill, set it on the coarse option.
   2. Break your garlic into cloves; you’ll need about 3/4 of it. Loosely chop and split evenly into two small dishes.
   3. Chop your onion, large rough pieces.
   4. Chop the pepper, again, large and rough.
   5. Spring onions; remove the final inch of the tail – slice the white section into ‘circles’ and cut the green section longways.
   6. Chicken: thin and rough slices – ensuring the chicken isn’t too thick will help it absorb flavour during the quick cooking time.
3. Cooking:
   1. Garlic: fry this off on high heat until it’s crisp. This happens quickly (it caught Iain out in the video). Remove this from the pan for use later.
   2. Fry the onions. As they soften, add the peppers, then spring onion lengths, then the other garlic dish. After 3-4 mins, add the chicken.
   3. Add the sauce and stir until everything has a good coating. Then, add your coarse black pepper and stir.
   4. Two minutes more, and you’re done.
   5. Serve with rice, potatoes, noodles, or whatever you fancy. Garnish with crispy garlic from earlier and spring onion ‘circles’.

Why This Recipe is Perfect for Healthy Eating

• High in Protein: Using GSN Ready Cooked Chicken Breasts ensures a lean, protein-packed meal for muscle recovery and satiety.
• Low in Calories: Minimal oil and sugar keep this dish light while still flavorful.
• Rich in Antioxidants: Garlic and black pepper add bold flavours and provide immune-boosting and anti-inflammatory properties.

Perfect for Athletes and Fitness Enthusiasts

This recipe fits seamlessly into an active lifestyle:

• Post-Workout Recovery: The high protein content helps repair muscle tissue.
• Balanced Meal: Pair with brown rice or quinoa for sustained energy and additional fibre.
• Quick and Easy: Ready in minutes, making it ideal for meal prep or a last-minute dinner.

Give it a try, and let us know how it turns out. Don’t forget to tag us with @GoldStandardNutrition! We’re always looking for suggestions on what to make next! If you’re after further healthy foodie-inspiration, check out our recipe section and head to our lifestyle section for tips and insights.