M (20)

48 MUSCLE & FITNESS JUNE 2016

2

GRILL UP A

FAST GRATIN

Spread ¼ cup plain low-fat Greek

yoghurt in the centre of an 20-

by-20cm baking dish. Layer 1 cup

quartered artichoke hearts over

yoghurt. Sprinkle with 1 tbsp drained

capers, 1 tbsp chia seeds and ¼ cup

grated parmesan, then dust with

¼ tsp paprika. Place under the grill

for 3-4 minutes, or until the cheese

is melted and starts to brown.

1

FLAVOUR UP SOME

HEALTHY “RICE”

Place 2 cups cauliflower in a food

processor and pulse, 10–12 times, to

form shreds that resemble rice. Heat

a medium frypan over medium heat

and add 2 tsp olive oil. Add the “rice,”

2 tbsp chopped parsley, ¼ tsp garlic

salt and tsp ground black pepper.

Cook 3-4 minutes or until rice starts

to brown. Turn the heat of and stir

in ¼ cup grated parmesan.

Superfoods paired with low-cal, high-protein

parmesan cheese can feed your gains and

tickle your taste buds. BY JENNIFER ISERLOH

5

BAKE A

BREADLESS

PRAWN PARMESAN

Preheat oven to 200°C. Spray a small

ovenproof frypan with cooking spray.

Sprinkle 115g peeled, deveined prawns

with ½ tsp dried oregano, tsp salt

and tsp ground black pepper. Place

frypan over medium-high heat and add

the prawns and 1 cup broccoli florets.

Cook 2–3 minutes, turning 1–2 times

until the prawns start to turn pink

and the broccoli starts to turn dark

green. Add ½ cup jarred pasta sauce,

stir and then sprinkle with 3 tbsp

grated parmesan. Put frypan in

oven and bake 4–5 minutes, or

until prawns are cooked through

and parmesan is golden.

3  

MAKE SOME

PARMESAN

FLAX CRISPS

Preheat oven to 200°C. Spray

a baking tray with cooking spray.

Combine ½ cup grated parmesan in

a small bowl with 1 tbsp ground flax,

1 tsp dried herbs of your choice

(such as basil) and tsp ground

black pepper. Spoon the mixture

by tablespoonfuls, 5cm apart, onto

baking tray. Bake 6–8 minutes or

until crisp and golden. Remove from

baking tray using a thin spatula.

4  

SNACK ON

JALAPEŇO

PARMESAN POPPERS

Spray a baking tray with cooking

spray. Cut 4 jalapeños in half

lengthwise and remove seeds. Put

peppers on baking tray and place

under the grill for 3 minutes, turning

1–2 times to soften. Remove from the

grill and preheat oven to 200°C. Put

peppers skin-side down on baking

tray and top each with 1 tbsp

shredded barbecue chicken, then

sprinkle each with 1 tbsp grated

parmesan. Bake 15–20 minutes

or until parmesan is golden.

GETTY IMAGES

EAT 1 FOOD, 5 WAYS