Men’s Fitness Australia – June 2017

Tu n a

Melt

SERVES 1

INGREDIENTS

2 slices wholegrain

bread

1 cup baby spinach

2tomatoslices

½ avocado, sliced

150g can albacore

tuna, drained

1 tsp lemon juice

¼ cup shredded

cheddar cheese

hot sauce

DIRECTIONS

1)Preheat grill

withrack10cm

from heat. Place

breadonabaking

sheet. Grill until

Chicken

with Red

Capsicum Sauce

SERVES 2

brown, about

1minute.

2)Top bread with

spinach,tomato,

avocado, tuna,

lemon juice and

cheese. Grill until

cheese is melted,

about 30 seconds.

Top with hot sauce.

PER SERVING

Calories 627

Protein 47g

Carbs 34g

Fat 34g

Scallop Tacos with

Blistered Pineapple Salsa

SERVES 4

INGREDIENTS
700g scallops

Salt

Olive oil

4 1cm-thick
pineapple rings

500g cherry
tomatoes, halved

1 avocado, cubed
1springonion,

thinly sliced
1chillipepper,

seeded and minced

(^1) / 3 cup coriander
Juiceof½lime
8 corn tortillas,
warmed
DIRECTIONS
1)Place scallops
ina bowl, sprinkle
with salt and add
just enough cold
water to barely
cover them.
Refrigerate for at
least10minutes
(no more than 30
minutes). Strain
scallops, rinse
well, pat dry with
atowel,thentoss
with oil.
2)Preheat grill
withrack10cm
from heat. Place
pineapple and
tomatoes on a
baking sheet and
grill until pineapple
is charred in a few
spots, about 5
minutes. Remove
pineapple and
tomatoes from
sheetaswellas
any juices. Place
scallops on sheet
and grill for 5
minutes, shaking
sheet halfway
through to prevent
sticking.
3)Chop pineapple
into small chunks
and toss with
tomatoes,
avocado, spring
onion, chilli,
coriander, lime
juice and salt
to taste.
4)To assemble
tacos, top tortillas
withscallopsand
pineapple salsa.
PER SERVING
Calories 389
Protein 33g
Carbs 44g
Fat 10g
INGREDIENTS
1 red capsicum
1 shallot, peeled
and halved
Olive oil
450g boneless,
skinless chicken
thighs
Salt and pepper
½ cup light ricotta
cheese
1 garlic clove,
chopped
Juiceof½lemon
1tsppaprika
½ tsp cumin
¼ cup sliced basil
DIRECTIONS
1)Preheat grill with
rack10cm from heat.
Slice capsicum in half
lengthwise; discard
seedsandstem.Place
capsicum and shallot
onabakingsheetand
brushwithoil.Grill
until capsicum skins
are charred, about 4
minutes. Place in
abowl,coverandlet
rest 15 minutes. Set
shallots aside.
2)Grease baking
sheetandplacechicken
on sheet. Brush chicken
with oil and season with
salt and pepper. Grill
until chicken is cooked
through and internal
temperature reaches
80°,about12minutes.
3)Remove
capsicumskin; place
fleshinblenderwith
shallot, ricotta, 2 tbsp
water, garlic, lemon
juice, paprika,
cumin and salt to taste.
Blend until nearly
smooth. Top chicken
with sauce and basil.
PER SERVING
Calories 350
Protein 49g
Carbs 11g
Fat 11g
HOT TIP
Your grill blasts
outheat at around
260°, the equivalent
of most grills on
medium-high
and the ideal
temperature for
giving meats a
flavourful crust.