Legs Day Saviour
Pulled Chicken Burgers with Garlic Mayo
Breast may steal the limelight, but chefs prefer thigh. The extra fat adds flavour, balancing out the hot sauce, and supports the absorption of protein. Stuff it in a carby bun for perfect muscle-repairing macro ratios.
INGREDIENTS ( SERVES 4) • TOMATOES, 1 ½ TINS • CHIPOTLE CHILLI SAUCE, 5ML • A JALAPEÑO PEPPER • GARLIC POWDER, 1TSP • ONION POWDER, 1TSP • CHICKEN THIGHS, 500G • MAYONNAISE, 200ML • A LIME, ZEST AND JUICE • GARLIC CLOVES, 2 • BRIOCHE BUNS, 4 • GHERKINS, 2 • SPRING ONIONS, 2
01/ Add the chopped tomatoes, chilli sauce, sliced pepper and powders to a large pan, and reduce by a quarter. Chipotle sauce may seem extravagant, but research suggests it’s packed with antiheart disease and anti-cancer benefits, so add an extra drop to level up.
02/ Pour the sauce over your chicken thigh in a deep dish, then cover it with foil. Fire the lot in the oven at 170°C for an hour, until the chicken is tender and pulls apart. It’s not over yet – now combine the mayo, lime and garlic with salt and pepper. Crush up extra garlic for bone- building manganese and brain-supporting selenium.
03/ To serve, chargrill your brioche (if available) buns and spread them with the mayonnaise, then top with a few sliced gherkins – for gut-healthy probiotic bacteria – and slices of spring onion. Finally, stuff your burgers with the pulled chicken mixture for a deconstructed muscle-up. Now dig in.
ALL CHOOK UP AFTER TRAINING? OUR BUN WILL MAKE YOU BETTER