Legs Day Saviour

Pulled Chicken Burg­ers with Gar­lic Mayo

Men's Health (South Africa) - - THE BIG BIRD COOK BOOK - BY WHYTE & BROWN

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

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