Muscle & Fitness Hers South Africa – July-August 2019

GRILLED PORK

CUTLETS WITH

PEACH-CASHEW

COMPOTE

SERVES: 6–8

INGREDIENTS

2 pork tenderloins, fat trimmed

2 tbsp olive oil

1 tbsp sea salt

1 tbsp black pepper

€‚ cup toasted unsweetened

coconut

Peach-Cashew Compote:

3 tbsp honey

½ cup apple cider vinegar

Pinch saffron

2 peaches, diced

¼ cup cashews

DIRECTIONS

1. Make compote: In a small
   saucepan over low heat,
   combine honey, vinegar, and
   saffron and cook until mixture
   is reduced by half and slightly
   syrupy. Add peaches and
   cashews and cook for 2 min-
   utes while stirring. Remove
   from heat and let cool.


2. Cut tenderloins into
   4cm-thick pieces. Using a
   meat mallet, pound
   tenderloins until they double
   in diameter. (The pieces
   should be about 1cm thick.)
   Drizzle pork with olive oil and
   season with salt and pepper.


3. Heat grill to medium
   and brush with oil. Place
   tenderloins on grill and grill for
   2 minutes. Rotate tenderloins
   90 degrees and grill for
   another 2 minutes. Flip
   tenderloins and repeat.
   Remove from grill when
   meat reaches an internal
   temperature of 50°C. Let
   rest for 5 minutes.


4. Top tenderloins with
   compote and garnish with
   toasted coconut.
   PER SERVING
   Calories: 193, Fat: 9g, Carbs: 13g,
   Protein: 17g

SUMMER SHRIMP AND SCALLOPS SALAD

SERVES: 8

INGREDIENTS

• 450g shrimp, peeled
  and deveined


• 450g bay scallops
  1 cup diced green bell pepper
  1 cup diced red onion
  1 cup diced tomato
  1 cup diced mango
  1 cup diced cucumber, peeled
  and seeded
  ¼ cup thinly sliced scallion
  ¼ cup thinly sliced fresh mint
  1 tbsp red chilli flakes
  ¼ cup olive oil
  ¼ cup lemon or lime juice
  Salt, to taste

DIRECTIONS

1. Place about 1.4kg of ice in
   a container and fill water to the
   level of the ice. You will
   be adding blanched shrimp and
   scallops to it, so leave room in
   the container.


2. Bring 2 gallons of water
   to a boil in a large pot. Reduce
   heat to medium and add shrimp
   and scallops carefully. Stir to
   break up any seafood that is
   stuck together. Poach for 3
   minutes, strain, and

immediately add shrimp

and scallops to ice water.

3. Remove seafood from ice
   water when it has cooled
   completely and transfer to
   a large mixing bowl. Add
   remaining ingredients to
   bowl and mix thoroughly.
   Transfer to a serving bowl.
   PER SERVING
   Calories: 177, Fat: 7g, Carbs: 9g,
   Protein: 19g

HOT FACT

Nothing satisfi es

like a seafood salad,

and both shrimp

and scallops contain

lots of heart-healthy

nutrients.

70 | M&F HERS | JUL/AUG 2019