Muscle & Fitness Australia — November 2017

34 MUSCLE & FITNESS/NOVEMBER 2017

EAT MTEAAPLS ON

BEER-

BRAISED

CHICKEN

TA C O S

SERVES 4

1tbspoliveoil

450g boneless, skinless

chicken thighs

1smallonion,chopped

2garliccloves,chopped

1 chipotle chilli pepper in

adobo sauce, minced

1tspdriedoregano

½tspcumin

¼tspsalt

1cupMexicanbeer

Juice of 1 lime

8 corn tortillas, warmed

2plumtomatoes,diced

1avocado,sliced

¾cupreduced-fat

sour cream

⅓cupchoppedcoriander

1.Heatoilinalargefrypanover

medium heat. Add chicken and

sear until browned on both

sides. Remove chicken from

pan and set aside.

2.Add onion to pan and cook

until softened. Add garlic and

cook for 1 minute. Add chipotle

chilli pepper, oregano, cumin

and salt; heat for 30 seconds.

Stir in beer, scraping up any

browned bits stuck to the

bottom of the pan.

3.Return chicken to pan.

Reduce heat to medium low,

cover and simmer for 20

minutes or until chicken is

tender, turning over once.

Transfer chicken to a cutting

board and slice thinly.

4.Add lime juice to pan and

stir; raise heat to medium-high

andcookfor10minutesoruntil

thickened. Stir in chicken.

5.Divide the chicken evenly

among warm tortillas. Top

with tomato, avocado, sour

cream and coriander.

THE MACROS

427 28 g

CALORIES PROTEIN

33 g 20 g

CARBS FAT

STRONG

STUFF

Beer is awash in

antioxidants, the

compounds that help

annihilate potentially

harmful free radicals

in the body.