Muscle matters

What sound dose a barbel make comment down.

You gotta love it.

Recipe by Udhaya prakash.

To prepare the marinade, combine 30g of yogurt, 1 tbsp ginger-garlic paste, 2 tbsp coriander leaves, 1 tbsp Kashmiri red chili powder, 1/4 tsp turmeric, 1 tsp pepper powder, 1/2 tsp Garam masala, 1/4 tsp chaat masala, 1/2 tsp salt, 10ml of lime juice (half a lime), and 1/2 tbsp ghee, then mix thoroughly. Coat a 250g chicken breast evenly with this blend, either air-frying it right away or letting it marinate for 20 minutes to enhance the taste.

Place the chicken in your air fryer together with 1 tomato, 1 onion, and 4 garlic cloves. Cook at 190°C for 25 minutes, making sure to flip the chicken halfway through. Afterward, set the chicken aside. Transfer the roasted onion, tomato, and peeled garlic into a blender, add half a handful of fresh mint, 1/4 tsp salt, and 1 tbsp yogurt,and blend until smooth and creamy to make your roasted mint yogurt sauce. Serve the chicken paired with this smoky sauce.

Nutrition (Chicken only):
Calories - 400
Protein - 60g
Carbs - 6g
Fats - 15g
The sauce adds another 92 calories.


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High protien yogurt desert bowl

​Recipe by Jack Early

​Ingredients:

To a pan on medium heat add 20g honey (1.5 tbsp)
Sprinkle some cinnamon
Add 80g banana slices
And fry till the banana slices turn brown and
caramelised (fry for 2 min each side)
Place the banana slices on top of 200g low fat Greek
yogurt
Along with 15g roasted almonds
Add 10g dark chocolate
And done your desert bowl is ready

​Calories - 346
Protien - 25g
Fats - 12g
Carbs - 46g

High Protein Biscoff Cheesecake 🍰

Ingredients:

4.5 Biscoff biscuits
10g Biscoff spread
15ml Regular milk
70g Low Fat cheese
40g Greek yogurt
20g vanilla protein powder

Per serving:

Calories: ~420 kcal
Protein: ~27 g
Carbs: ~33 g
Fats: ~18 g

Recipe by Ayya Elneil | Recipe Developer

Ingredients:

3 whole eggs
3 tbsp honey
80 ml milk
1 scoop whey protein (of your choice)
Pinch of salt

Blend everything until smooth.

Serves: 1

Per serving:

Calories: 571 kcal
Protein: 42.6 g
Fats: 19.2 g
Carbs: 59.3 g

Fix your hack squat.

Recipe by Shoaib Arora

**Ingredients:**
To a pot add 1 kg bone in chicken thighs or 500g boneless
2 tbsp Ginger garlic paste
2 Slit green Chillies
3 Red chillies
3 Bay leaves
1 Whole garlic bulb
3 green Cardamom (elaichi)
2 Cinnamon sticks
8-10 Black peppercorns
4 sliced Onions (500g)
8-10 cloves of garlic
1 tbsp ghee or mustard oil
1/2 tsp Chilli powder (he did 1½ spoons I think tbsp)
2 tsp coriander powder
1 tsp turmeric powder
1½ tsp salt
1 tsp cumin seeds
1½ tsp garam masala

Mix well and put it on the gas.

Now cover the pot and drop the flame to low.
1 hr later it’s ready.

This entire dish serves 4.

Per serving:
Calories - 311
Protien - 35g
Carbs - 16g
Fats - 12g