NOVEMBER 2017 / MUSCLE & FITNESS 37THE FOOD: CHICKEN
5
BURGER
Mix 500g
chicken mince,
1 chopped red capsicum,
½ diced onion, 2 cups
chopped spinach, ½ cup
wholemeal panko
breadcrumbs, 1 egg,
salt-free garlic-and-herb
seasoning and minced
garlic. Form into 4 patties
and grill until cooked.
Wrap in lettuce leave s.3
SANDWICH
Start with sliced
chicken breast. (At
the deli counter,
choose the
unflavoured,
oven-roasted,
lower-sodium option.)
Layer chicken on top
of toasted whole-
grain bread. Add
⅓ medium avocado,
1 tsp mustard, 1 slice
cheese and lettuce,
sliced cucumbers
and tomato.1
SALAD
Place500gofchickeninlarge
ziplock bag. Add ¼ cup orange
juice,2tbspoliveoil,¼cup
balsamic vinegar, 1 tbsp Dijon
mustard, 1 tsp salt-free garlic-and-
herb seasoning and chopped
garlic. Marinate up to 24 hours
before grilling. Use sliced grilled
chickentotopasaladwithmixed
greens, chopped vegetables and
awholegrainsuchasquinoa.4
PARMESAN
Dunk chicken-breast halves in egg
whites, then in wholemeal panko
breadcrumbs with garlic powder and
parmesan. Bake on greased dish for 20
minutesin200°Coven.Topeachbreastwith
2tbsppastasauce,1thinslicemozzarellaand
choppedbasilleaves.Bakeagainfor10to15
minutes. Serve over bean-based pasta.PRIME POULTRY
Opt for skinless chicken
breast. It’s the leanest
part of the chicken,
containing the least fat
and saturated fat.2
TACOS
Shred the meat of a skinless
barbecue chicken. Mix meat with
desiredamountofhotsauceand
salt-free taco seasoning. Heat in
afrypan.Addchickentowhole-
graintortillas.Topwithfresh
salsa, reduced-fat cheese, a dollop
of plain Greek yoghurt and
vegies. Serve with lime wedges.With more than 40 grams of protein
per 170 grams, this bird is a lean
and versatile muscle builder.ByJenna Werner 1WFAOYOD , 5 S EAT
CLOCKWISE FROM TOP: ALAMY; DAVE KING/GETTY IMAGES; KIP DAWKINS/GETTY IMAGES;BRIAN MACDONALD/GETTY IMAGES; SHAIITH/GETTY IMAGES;
VIRGINIE GOSSELIN/OFFSET (CENTER)