Muscle & Fitness Australia - Issue 352 - June 2017

36 MUSCLE & FITNESSJUNE 2017

EAT CLEAN EATING

Here’s a protein-packed salad that

will fill your gut and get you cut.

SURE, EATING HEALTHY

whole foods is the first step toward

burningoffyourbelly.Buttolosefat

yousimplymustcreateacalorie

deficit—thatis,takeinfewer

calories than you burn. Fortunately,

low-cal meals, despite the dire-

sounding name, don’t have to be the

bane of your existence as you try

to shred. This salad (yes, a salad...

bear with us) is loaded with delicious

whole foods like potatoes, eggs,

beans and tuna, which will keep you

full — for less than 500 calories. Call

it sorcery, nutrition savvy or fitness

smarts. Just don’t call it a diet.

SAM KAPLAN

One-stop

chop

BIG

TUNA

One 140g can

of tuna packs

about

24 grams of

protein.

NUTRITION PER SERVING

414 67 g 8 g 11 g

CALORIES PROTEIN CARBS FAT

NIÇOISE SALAD

SERVES 4

VINAIGRETTE

½ cup lemon juice

¾ cup olive oil

1 tbspfreshmincedthymeleaves

1 tbsp fresh minced basil

2tspdriedoregano

1 tsp Dijon mustard

SALAD

6 small red potatoes, quartered

3eggs

85g frozen green beans

2 medium heads lettuce

3canstuna

1 cup quartered grape tomatoes

1. Place vinaigrette ingredients
   in a shaker cup and shake to mix.


2. Place potatoes in a pot and
   cover with water. Boil 15 minutes.
   Drain and set aside.


3. While the potatoes cook, place the
   eggs (don’t crack them) in another pot
   and cover with water. Bring to a boil
   and then turn off heat and let stand
   12minutes.Rinseeggsincoolwater
   andpeel,thencutintoslices.
   4.Placegreenbeansinamicrowave-
   safe dish and add ¼ cup water. Cook
   in microwave on high 7 to 10 minutes.


4. Rinse lettuce and tear into small
   pieces. Add to a bowl, then add other
   ingredients (except eggs) and toss. Place
   eggs on top. Add vinaigrette to taste.

FOOD STYLING BY SUZANNE LENZER