GARLIC-STUFFED CHICKEN
Ready in 55 minutes • Makes 2 Servings
2 chicken breasts (about 1 lb)
10 cloves garlic, sliced lengthwise,
about ½cm thick
1 egg, beaten
½ cup wheat germ- Preheat oven to 190ºC
- Place chicken on a cutting board and,
using a sharp knife, poke the knife
into the breasts, being careful not to
cut all the way through. Make about
10 cuts per breast. Place 1 slice of
garlic into each cut, then coat each
breast with egg, let excess drain off,
then coat with wheat germ. - Put chicken breasts on a baking rack
set over a cookie sheet and cook for 45
minutes, or until cooked through.
Nutrients per serving: Calories, 418; Total Fats,
9 g; Saturated Fat, 3 g; Trans Fat, 9 g; Cholesterol,
238 mg; Sodium, 187 mg; Total Carbohydrates, 20g;
Dietary Fibre, 4 g; Sugars, 0 g; Protein, 66 g; Iron, 5 mg.
TOMATOES
Tomatoes contain three critical compounds:
quercetin, found mostly in the skin, which
helps your muscles to recover after workouts
by fighting inflammation; vitamin C, mostly
known as a cold fighter, which has also been
shown to be exceptionally good as a fat fighter;
and lycopene, a powerful antioxidant that
fights heart disease and cancer. Cooked whole
tomatoes (or canned or tomato products like
ketchup, sauce and paste) appear to make
lycopene more available.GARLIC
Three compounds (allicin, diallyl
disulfide and diallyl trisulfide) in
garlic have been shown to increase
testosterone production, which can help
boost energy, making you want to get
to the gym to build fat-burning muscle.
(Don’t worry, you won’t get bulky!) In
fact, if you plan on staying fit for the
long-haul, you need more testosterone
because your levels drop as you age.
Another bonus: the same compounds
reduce cortisol levels, the stress
hormone that can promote fat storage.WATERMELON
A slice can help you lose weight and keep your
muscles tight, thanks to nitric oxide. Like tomatoes,
watermelon is an excellent source of lycopene, but it
also contains significant amounts of the amino acid
citrulline, which is converted in the body to arginine.
Arginine, in turn, is converted into nitric oxide –
shown to decrease fat storage while maintaining
lean muscle mass.BUILD!
PUSH MORE NUTRIENTS INTO
YOUR MUSCLE CELLS WITH
NITRIC OXIDE, FOUND IN
WATERMELONS.114 | JULY/AUG 2015 | oxygenmag.com.au
Nutrition