Men’s Health Australia - 01.07.2018

METHOD

01 If you have

any brothleft

over, now’s your

chance to use it.

Bring the wings to

a boil, then

simmer for 10

minutes.

02 Make the hot

sauceby blitzing

your chillies, then

stirring in the

other ingredients.

Vitamin C-rich

chipotle peppers

(dried jalapeño)

will give it a

smoky kick and

boost your

metabolic burn.

03 Heat the oilin

a large pan, then

deep-fry the

wings in batches.

Slather each

piece in the

sauce once it’s

ready. Serve with

a cool blue

cheese dip – or

just chew through

the flames.

Simmer your

carcasswith bay

leaves, half a

chopped onion, sage,

pepper and a stock

cube in three litres of

water for two hours.

“Broth is great for

digestion,” says

nutritionist Rhiannon

Lambert. “It’s also

filled with calcium

and recovery-

boosting collagen.”

Health hipsters like to

drink it as it comes; or

you can work it into

the recipes below.

A WING

AND A

DARE

Like it hot? So do we.

The next time you feel

bored of breast meat,

flythroughthisrecipe

from Long Arm.

Slather it with as much

heatasyoucan

INGREDIENTS

(SERVES 6)

Chicken stock, 2L

Chicken wings, 1.5kg

Oil for deep-frying

Hickory BBQ sauce,

400ml

Chipotle chillies, 150g

Brown sugar, 50g

Crushed chilli

flakes,20g

Hot smoked paprika, 10g

06

REMIX IT!

In a bowl, combine

your choice

combination of the

flavours below, then

add liberally

Sunday Roast

Dried thyme,

rosemary and sage.

Mexican Heat

Pink pepper, chilli,

paprika.

Eastern Spice

Cumin, sumac,

black pe er.

07-09

SAVE

YOUR

SKIN

If you eat your chicken

skinless, you’re missing

out on valuable

nutrients. This crispy

chicken crackling

proves it’s what’s on the

outside that counts

Buy your breasts

with the skin on,

then peel it off

and slice it into

strips. “The skin

contains

saturated and

unsaturated fats.

Our body needs

both to function

optimally,” says

Lambert. Also,

its gelatin has

been linked to a

reduction in joint

pain. Place the

strips on a lined

a

e

es

75 %

of your protein

RDI – and more if

you eat your

partner’s

REMIX IT!

Blitz your broth with some of Sat Bains’ top soup mixes

Pre-Workout

Sweat an onion in butter, then add a can of corn. Whizz into the broth and

season with basil Deploy for a carb boost before the squat rack.

Post-Workout
Combine the stock with onion, garlic, thyme, rosemary and 100g of
bacon for an extra 17g of protein. Use in place of your recovery shake.

Rest Day

For nutrients without the kilojoules, add Brussels sprouts leaves,

spinach, crushed chestnuts and pe ny green juice.

02-05

SOUPEDUP

NUTRITION

Don’t throw away your Sunday

roast carcass – there are useful

proteins and minerals hidden

within. Use it to concoct this

broth, from Michelin-star

restaurant Sat Bains

NUTRITION

strips on a lined

baking tray and

sprin kleon

toppings (right)

with apinch of

salt. Cover with

shseet andbake

r45 minut

until crisp.

nwithh basbail. Deploy fo

nforaanextra 17g of

y

p

st before the squat

pper. It s better than app

papp

pp