Men’s Health Australia - 01.07.2018

INGREDIENTS

A chicken, 1.6kg

Onions, 2, chopped

Carrots, 2, chopped

Garlic bulb, broken up

Olive oil, 2tbsp

Rosemary, large sprig

Smoked salt, 1tbsp

Butter, 250g

An orange, quartered

Alemon,quartered

INGREDIENTS

(SERVES 2)

Cooked chicken, 250g

Rice paper wrappers, 4

Acarrot,grated

Spring onions, 2, sliced

Beansprouts, handful

Coriander and mint,

to taste

INGREDIENTS (SERVES 4)

Cooked chicken, 400g

Basil, large handful

A garlic clove, grated

Pine nuts, 25g

Freshly grated parmesan, 25g

Olive oil, 100ml

Cherry tomatoes, 400g

Mozzarella, 2 balls, torn

STRE TCH YOUR

SUNDAY ROAST

Master the art of waste-free cooking by learning to

prep in bulk. Perfect your roast with this recipe from

butchers Parson’s Nose, then adapt your leftovers

for a week’s worth of meals. Keep your health in

check on the cheap

SUNDAY

A WHOLE LOTTA BIRD

METHOD

01 Soak your birdin three

litres of tepid water with

sugar and salt. Refrigerate

for 6-12 hours.

02 Dry the chickenan hour

before roasting. Coat the

vegetables in oil. Mix the

rosemary and salt into the

butter. Rub the chicken with

butter and stuff the fruit into

its cavity.

03 Pop the birdon the veg,

cover the tray with foil and

roastat180°Cfor20minutes.

Remove the foil; roast for 35

minutes. Don’t eat it all tonight.

MONDAY

AFTERNOON

SPRING ROLLS

TUESDAY

PESTO PROTEIN

STRIPS

METHOD

01 Get creativefor

an afternoon snack

that beats any protein

bar. Dip the wrappers

in hot water one at a

time and lay them on

a damp tea towel.

02 Leaving a 2cm

borderaround the

edges, stuff the rolls

with your other

ingredients, then wrap

them up like parcels.

03 Pop the rolls in

some Tupperware,

then pourthe sauce

ingredients into

a bottle. Shake to mix.

Break these out when

post-lunch cravings

threaten your resolve.

METHOD

01 First, the pesto.

Blitz the basil, garlic,

pine nuts and

parmesan, adding oil to

form a paste. Season to

taste – with more

cheese, if you prefer.

02 Tear the chicken

into strips, coat it in

pesto, and lay it in a

dish. Top it with the

tomatoes and cheese

(mozzarella packs a

helpful 12g of protein

per serving).

03 Bake at 180°C for

10 minutes until the

cheese melts. Serve

with salad and

balsamic vinegar, or

tagliatelle if you’re in

need of workout fuel.

x 2

These pack twice

as much protein

as they do carbs.

Call them abs

roll-outs

1015

FOR THE SAUCE

Fish sauce, 2tbsp

Lime juice, 2tbsp

Runny honey, 1tsp

(^240) g
of protein in a
smallish bird,
were you to
finish it