Friday, March 14, 2014

Bulk Up Or Trim Down: Chicken Wrap


Gaining mass requires intelligent eating. 

“Most lean men who can’t gain muscle weight are simply eating and exercising the wrong way,” says Doug Kalman, director of nutrition at Miami Research Associates. Shoot for about 1g of protein per half kilo of body weight, which is roughly the maximum amount your body can use in a day. This wrap gives you 27g of protein, suitable for a 70kg man.

INGREDIENTS
2 multi-grain tortillas
40g wild rocket leaves
½ small roast chicken
2 tbsp mashed avocado
2 slices cheddar cheese
1 small tomato
Salt and pepper

INSTRUCTIONS
1. Lay out tortilla on flat surface. Spread layer of avocado paste evenly on tortilla.

2. Next, add layer of rocket leaves. Shred chicken with your fingers into small pieces and add on top, followed by cheese, then sliced tomato. Add salt and pepper.

3. Carefully roll tortilla, ensuring that contents are tucked neatly inside. Rest rolled tortilla on its folded side on plate. Repeat with second tortilla.

Per Serving: 382 calories, 44g carbohydrate, 27g protein, 10g fat, 2g fibre, 700mg sodium

Trim Down (right, main picture)
“All fat stored in your body comes from food,” says David McCarthy, professor of nutrition and health at London Metropolitan University. Good digestion helps you process fat, and this starts with saliva, so work on your mastication. Lime juice has characteristics similar to digestive enzymes, and helps with digestion and relieve bloating and belching. Add lime juice to this lower-calorie wrap.

INGREDIENTS
2 multi-grain tortillas
40g wild rocket leaves
½ small roast chicken
1 medium red capsicum
20g sundried tomato
1 tbsp lime juice
Salt and pepper

INSTRUCTIONS
1. Remove and discard top of capsicum, then slice it into strips.

2. Add layer of rocket leaves. Shred chicken with your fingers into small pieces and add on top, followed by sliced capsicum, sundried tomato and lime juice. Add salt and pepper.

3. Carefully roll tortilla, ensuring that contents are tucked neatly inside. Rest rolled tortilla on its folded side on plate. Repeat with second tortilla.

Per serving: 334 calories, 25g carbohydrate, 30g protein, 6g fat, 3g fibre, 620mg sodium

This article was adapted from: http://www.menshealth.com.sg/



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