Australian_Mens_Fitness_2016_08_

116 MEN’S FITNESS JULY 2016

●Body Book Eat lean

Loaded Steak

Sandwich

MAKES: 1 SERVING

INGREDIENTS

1 tbsp olive oil

1 tbsp grass-fed butter

120ggrass-fedleansteak

Salt to taste

Black pepper to taste

4 spearsofasparagus

2 tbsp goat cheese

3 tbsp Greek yoghurt

½tspdriedrosemary

½tspdriedthyme

2slicessprouted grain

bread

DIRECTIONS

1)Placeamedium

saucepan on medium-

high heat and add the

olive oil and butter.

Season the steak

with salt and pepper,

then add to the pan.

Sear on each side and

cook until desired

doneness. Transfer

frompantoaplate

andletcoolfor10to15

minutes before slicing

diagonally against

the grain.

2)While the steak

cooks, boil a small

pot of water. Add the

asparagus and blanch

for 3 to 4 minutes.

3)In a small mixing bowl,

add the goat cheese,

yoghurt, rosemary

and thyme. Mix until a

smooth paste forms.

Smear the herbed

goat cheese mixture

liberally on each piece

of bread.

4)Add the steak slices on

one half of bread, then

top with the blanched

asparagus and

combine the halves

to form a sandwich.

Lightly drizzle olive

oilontheoutsideof

each piece of bread.

Toast in a cast-iron

fry pan or a sandwich

maker grill.

NUTRITION(PER SERVING)

512 calories,

41g protein,

40g carbs, 21g fat

Honey-Mustard

BLT(PAGE 115)

MAKES: 1 SERVING

INGREDIENTS

2 slices bacon

120g supermarket roast

chicken breast,

1 tbsp nonfat Greek

yoghurt

2 tbsp Dijon mustard

2tsphoney

¼ cup diced onion

½ tsp garlic powder

Pinch of salt

Pinch of black pepper

1 large whole wheat pita

½cupmixedbaby

greens

½ tomato, sliced

DIRECTIONS

1)Preheattheovento

200°.Lineasheet

pan with the bacon

and bake 15 to 20

minutes until crispy.

(Ifyou’retooimpatient

to wait for the bacon

t o b a k e , c o o k i t i n t h e

microwave by placing

on a paper-towel-

lined plate, then

topping with another

paper towel; cook for

6to8minutes.)

2)Meanwhile, in a

medium mixing bowl,

add the shredded

chicken, yoghurt,

mustard, honey, red

onion and seasonings.

Toss until well

combined.

3)Lightly heat the pita

in the microwave

to soften. Cut it in

half and stuff with

the honey-mustard

chicken, baby greens

and tomato slices, and

add one bacon strip to

each half.

NUTRITION(PER SERVING)

615 calories,

46g protein,

56g carbs,23g fat

THE “SANDWICH”

WAS INVENTED

BY THE EARL

OF SANDWICH,

AFTER HE

REFUSED

TO LEAVE A

GAMING TABLE

FOR A MEAL.

Meal within.

Asparagus

contains

prebiotics,

which act as

food for the

healthy bacteria

in your gut.

Not ba-a-a-d.

Goat cheese is

lower in

calories and fat

than cheese

from cows.

Green beef.

Make sure you

buy steak that’s

grass-fed,

not “grass-

finished”, which

means the

cattle ate grass

only part of the

time.

Food styling by Cyd McDowell; Prop styling by Emily Rickard/Tricia Joyce