Muscle & Fitness Hers South Africa – July-August 2019

TROPICAL
JICAMA SALAD

SERVES: 8

INGREDIENTS

1 jicama, shredded
2 ripe mangoes, sliced
1 ripe papaya, sliced
1 yellow bell pepper, diced
1 scallion, finely sliced
Juice of 1 lime
2 tbsp avocado oil
1 tsp coarsely ground black
pepper
1 tsp coarsely ground
coriander
Sea salt, to taste
1 small bunch dill, stemmed

DIRECTIONS

1. In a bowl, combine all
   ingredients except dill.
   Place in a serving bowl
   and garnish with dill.

PER SERVING
Calories: 160, Fat: 2g, Carbs:
32g, Protein: 4g

PALEOCHICKENBURGER

WITHAVOCADO-MANGOSALSA

SERVES: 6

INGREDIENTS

• 900gorganicground
  chickenbreast
  2 tbspdicedyellowonion
  1 tbspsriracha
  2 tspsmokedpaprika
  1 tspgroundcumin
  Blackpepper,totaste
  2 tspoliveoil

Avocado-MangoSalsa:

1 Hassavocado,diced

1 mango,diced

5 leavescoriander

Juiceof 1 lime

2 tbspavocadooil

Blackpepper,totaste

DIRECTIONS

1. Heatgrilltomedium.
   In a bowl,combine
   groundchicken,onion,

CRISP

COUNTRY SLAW

SERVES: 4–8

INGREDIENTS

1 head green cabbage,

shredded

Kosher salt

1 cup apple cider vinegar

¾ cup light olive oil

1 tbsp celery seed

2 tbsp dry mustard

1 red onion, thinly sliced

3 stalks celery, thinly sliced

2 medium carrots, grated

1 head radicchio, shredded

½ tsp sea salt

450g arugula

DIRECTIONS

1. In a bowl, sprinkle
   cabbage with kosher salt
   and mix together, then
   transfer to a plastic
   container, cover, and
   refrigerate overnight.
   Strain cabbage in a
   colander.


2. In a bowl, whisk
   together vinegar, olive oil,
   celery seed, and dry
   mustard. Add onion,
   celery, carrots, radicchio,
   cabbage, and sea salt and
   mix thoroughly.
   Refrigerate for 1 hour.


3. Toss slaw with arugula.
   PER SERVING
   Calories: 240, Fat: 20g, Carbs:
   13g, Protein: 3g

HOT FACT

Ground chicken breast

makes a smart sub for

ground beef, o

 ering

less fat and calories.

Spices and salsa

add fl avour.

sriracha, paprika, cumin,

and pepper. Form into 6

patties; drizzle olive oil

over patties.

2. Place burgers on grill
   and grill for 4 to 5
   minutes. Turn burgers
   90 degrees and grill for
   another 4 to 5 minutes.
   Flip burgers and repeat.
   Remove from grill when
   meat reaches an
   internal temperature of
   7 0°C.


3. In a bowl, combine
   salsa ingredients. Top
   each burger with salsa.
   PER SERVING
   Calories: 282, Fat: 12g, Carbs:
   11g, Protein: 34g

(^) 2019 JUL/AUG | M&F HERS | 69