Cooking With Tommy and Terry

By Tommy Hackenbruck and Terry Shanahan

In Nutrition, Videos

August 11, 2010

Video Article

Tommy Hackenbruck, Renaissance man?

You’ve seen Tommy Hacks master the sledgehammer and the wheelbarrow at the CrossFit Games. Now see how the former construction worker and linebacker fares in the kitchen with Terry Shanahan.

Shanahan walks you through a quick-and-easy, Zone-friendly recipe that flavors chicken breasts with almond and coconut.

Bon appetit!

2min 51sec

Additional reading: Fit to Eat: Pick of Summer Dinner by Benjamin Sims, published Aug. 1, 2006.



20 Comments on “Cooking With Tommy and Terry”


wrote …

I'm curious as to how many blocks this comes out to per serving if it is zone friendly. It sounds like this would mostly provide fat and protein blocks, is that right? It also sounds like it's rather sweet. Even though part of the sweetness is the stevia, I'd worry about it kicking in a heck of an insulin response! That said, it also sounds deeee-licious, and I'm definitely going to try it as a special occasion meal.


Terry Shanahan wrote …

The blocks are at the end of the video and approximately 10 fat, 3 protein, and 1 carbohydrate. I modified the recipe and eliminated agave completely. It is sweet enough with just the stevia, but you can add a touch of raw honey if needed.


wrote …

Never thought I'd see the day that Tom and Terry cooked together...


Adam Kayce wrote …

Coconut? Check. Almond? Check. Chicken? Check.

But stevia? Agave? Dude... (see the "Composition" section)

I'm not trying to be a hater or anything, but it just seems unnecessary to spike the dish with so much sugar & sugar-substitute. Health strikes aside, why not learn to enjoy a less-sweet dish, and wean your taste buds off the super-sweetness?


Terry Shanahan wrote …

Adam, you have good points. The goal is to eliminate sugar completely! However, stevia is a good alternative for the average person who consumes way too much sugar. I completely removed agave from all of my recipes about 4-5 months ago when all of the negative research started to come out. This video was filmed six months ago. Feel free to modify to meet your level of nutrition. The idea is to get creative and show people new options that are functional and better than the existing diet people are eating. You can easily modify this to meet strict Paleo standards.


wrote …

had to put this in.Anyone think about tommy winning the last two years is the events that used real to life moves like hammers and wheelbarrows. if you take all the fitness equipment out of the picture who really is the worlds fittest man


wrote …

Rock solid chicken guys! And Zone freindly doesnt always mean paleo so chill yall! lol jk


wrote …

Seriously my teeth hurt just watching this. I will modify the recipe this week...looks good


Dane Thomas wrote …

Terry, at least pretend to let Tommy do something next time! Maybe get a shot of him eating it and looking satisfied...

All kidding aside, as an American expat living in Europe I'd appreciate an effort to minimize the use of country-specific ingredients if at all possible. For example, in the Fish Pocket video they used a lot of Mrs. Dash. I know that Mrs. Dash is a salt-free seasoning, but it could have been presented as such for the benefit of others who can't find it at their local markets. For this one you could have just mentioned that you were using natural sugar alternatives (Stevia and Agave) to add sweetness but that which ingredients and how much are a personal decision.

Keep this stuff coming!


wrote …

looks delish. They must have told Tommy just to stand there and look pretty lol.


Terry Shanahan wrote …

Dane, they cut out the part of Tommy eating six chicken breasts because he would have been scruitinized for it! Feel free to contact me if you have ingredient questions that I can answer. I often try to show the exact brand because people always complain that there are too many options. Sounds like you have the opposite problem, so let me know if I can help.


wrote …

Terry & Tommy the dish looks amazing, great way to use coconut milk and almond meal, and get the fats and protein in one shot, with the agave issue it comes down to choice and opinions, the recipe is awesome either way you roll, please keep em coming,

PS great job with Tommy's nutrition the DUDE is A MONSTER!!!


wrote …

Dudes, as a culinary professional and chef, cooking that chicken breast in the oven for an hour is a trevesty. You migh as well be eating cardboard. I understand that you are trying to cook the batter thoroughly, but the chicken takes around 15 minutes. I suggest marinating and then draining before tossing in the oven. And as far as being Zone friendly, how does 10-3-1 balance out correctly, assuming this is the protein portion? Sounds like it tastes good in theory but a disaster as working proposition as portrayed.


replied to comment from Bert Morenstein

As mentioned in the video, this is the "base" to be eaten with a "salad", steamed veggies, etc. In and of itself, it isn't a Zone balanced meal, which is how it's presented. It's great that they already did the math for us, all you have to do is determine your portions and bump up the fat and carbs to make it Zone friendly.


wrote …

Correction - bump up the protein and carbs to make it Zone friendly : )


wrote …

Thanks for the recipe. Please keep them coming!


Terry Shanahan wrote …

Bert, as Chris mentioned this is one part to a meal that can be zone friendly. I have yet to meet an elite athlete who reaches optimal performance with the baseline zone prescriptions. This recipe increases the fat to a more appropriate block. There was more of an explanation that needed to be cut due to time. This chicken is always moist and tastes great, but I understand that it may not be up to the standards of a professional chef. I appreciate your tip! Culinary art and nutrition for performance are often difficult to coincide.


wrote …

Sorry, but I am not not an elite athlete, just a shlub working out and trying to get fitter. I really think that a minority of people here are really at the level of tripling their fat intake to reach optimal performance.

Ok I of course understood that this was only part of a meal. Here goes...break this 'protein' portion out at the presented levels and add in carbs and fats and you don't have enough protein in the meal to be anywhere near Zone. In fact its like eating a bacon and chocolate cake diet. Which I did lose 25lbs on. Of course I also have blocked arteries and a stent in my heart.

I love all the Twenty-somethings on here extoling the virtues of bacon. It reminds me of Dr. Atkins back in the '70's before he revamped things. People were keeling over from excess cholestorol.

People, just because you are young and work out, does not mean you should not watch your cholesterol. I was a compttitve tennis player at one time, and my genetics messed me up. You should watch yourself early and not find yourelf in my shoes, it CAN happen.


Terry Shanahan wrote …

Bert, you certainly bring up a good point with the fact that everyone is not an elite athlete and that dietary ratios should be different for different people. However, just as CrossFit training methods apply to the elite athlete or the stay at home mom, nutritional practices do as well.

I have never met a single person who didn't have more energy, better cognitive function, emotional balance, and improved athletic performance through increasing dietary fat and lowering sugar intake. It is a process that can take some time, but you must transition your body to use fat for energy. It is important to remember that dietary fat does not equal body fat or triglycerides (fat in the blood). Excess sugar and will almost always equal fat storage and increases in cholesterol. Every new piece of research that I have seen proves that sugar is the culprit in heart disease, stroke, diabetes, etc. and not dietary fat. This is not my opinion. This is factual and has been brought to light through numerous CrossFit Journal articles and reputable studies.

Dr. Adkins may be somewhat extreme with his teachings, but he has made some valid points. You are also correct that some individuals have genetic predisposition to heart disease, and there are conditions that exist even with a perfect diet and lifestyle.

This recipe was made for an elite athlete or a serious CrossFit participant. You can and should certainly scale it to meet your individual needs. "Zone Fiendly" is a very general term because many CrossFit athletes increase their fat blocks. This is what creates so much confusion with the Zone Diet for people. There is a baseline prescription, but "Zone Friendly" does not require the recipe to be the exact baseline prescription. It may be easier to simplify things, and completely remove any confusion with respect to "Zone". Two pieces of this chicken would be approximately 30 grams of fat 42 grams of protein. The carbohydrate intake would come from vegetables or a large salad. This would be a very suitable meal for a 185-200lb male competing in CrossFit or other sports. It would certainly need to be adjusted for the average person.


wrote …

I made this recipe last night and it rocked! Even better this morning straight from the fridge cold. I opted out of the stevia, it's just not necessary in my opinion. Added a dash or two of cayenne for a little something extra. Served a side a salad of garden tomato, avocado, lime juice, garlic, fresh cilantro. A lot of different flavors going on - Incredible summer meal!

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