M (20)

92 MUSCLE & FITNESS JUNE 2016

1½ cups freekeh
Salt
2 medium sweet potatoes, cubed
3 tbsp extra-virgin olive oil
2 cups sliced barbecue chicken
1 cup sliced oil-packed sun-dried
tomatoes
2 large carrots, chopped
1 cup sliced roasted red capsicum
1 cup chopped flat-leaf parsley
½ cup sliced kalamata olives
cup chopped walnuts
115g crumbled feta cheese
¼ cup tahini

MICHAEL WOHLWEND/NOUN PROJECT (NUTRITION ILLO)

THE MACROS

597 29 g 55 g 31 g

CALORIES PROTEIN CARBS FAT

3.Inalargebowl,tosstogetherfreekeh,

sweet potatoes, chicken, tomatoes,

carrots,capsicum, parsley, olives,

walnuts and feta. In a separate bowl,

whisk together tahini, 2 tbsp olive oil,

paprika and lemon juice. Toss salad

with tahini dressing.

1½ tsp smoked paprika

Juice of ½ lemon

1. Place freekeh, 3 cups water and a
   couple of pinches of salt in a medium-
   size saucepan. Bring to a boil, reduce
   heat to medium-low and simmer
   covered for 20 minutes, or until
   freekeh is tender and water has
   absorbed. Set aside covered for
   5 minutes and then fluff with a fork.


2. Preheat oven to 200°C. Toss sweet
   potatoes with 1 tbsp oil, spread out on
   a baking tray, and roast for 20 minutes.

CHEF’S TIP
Look for sun-dried tomatoes,
olives and roasted red capsicum
in the deli section of
supermarkets.
Barbecue chicken offers
ready-to-go protein, but quality
canned salmon or tuna
can serve as suitable
replacements.
ITER
KEN
SERVES

ITER E EEE

NUTRITION BONUS

Freekeh packs an

impressive 7 grams

of protein per ¼ cup

serving, contains

less fat than quinoa

and has three times

the fibre content

of brown rice.

FOOD & PROP STYLING BY ROSCOE BETSILL

GRAINS