Bone-boosting: Broccoli Brioche
Broccoli in brioche? Park that judgement – this sandwich is as moreish as it is nutritious. Packed with vitamin K thanks to the broc, it’ll help you maintain strong bones.
Serves: 1 – 2252KJ – 24g Fat – 96g carbs – 12g protein
- 100ml ginger beer
- 1 tsp white wine vinegar
- 100g cornflour
- 5g cumin
- Extra light olive oil
- 4 florets of long-stem broccoli
- 1 brioche roll
- Lamb’s lettuce
- Sweet chilli sauce
- 1 tbs sauerkraut
FOR THE HUMMUS
- 50g peas
- 25g edamame beans
- 1 tbs sesame oil
- ½ tsp ground ginger
1. Ready for some battered broccoli? Lightly whisk the ginger beer, vinegar, cornflour and cumin all together, then heat the oil to 180°C. Submerge your broccoli in the batter, one stem at a time, then fry for 2 mins. Allow to drain on a paper towel to remove any excess oil.
2. For the hummus, blitz all the tasty ingredients together to a coarse paste, then set aside.
3. Sandwich time. Slice and toast the roll, spread it with 1 tbs of hummus and top with a handful of lettuce and broccoli. Drizzle with the sweet chilli sauce and garnish with sauerkraut. Bon appétit, friends!
Sun Lee
DOMS busting: Pork and seafood roll
Think surf’n’turf is just pub grub? No longer. Packing 40g of protein and a hearty punch of B vitamins, this meaty monster will refuel your muscles and replenish that energy when the gym has taken a bite out of you
Serves: 1 – 2355KJ – 34g Fat – 32g carbs – 40g protein
- 120g slow-cooked pork shoulder, shredded
- 1 tbs oil
- 3 king scallops
- 3 squid rings
- 1 brioche roll
- Small handful of fresh rocket
FOR HERBY MAYO
- 1 tbs chopped parsley
- 1 tsp chopped dill
- 1 tsp capers
- 1 tsp chopped pickled cucumber
- Zest and juice of 1 lemon
- 1 tbs light mayo
1. Slow-roast your pork in advance
or work with the leftovers from
a Sunday roast.
2. Ready for round two? In a pan, heat the oil and sear the seafood until lightly browned, then add the shredded pork to warm it through. Meanwhile, mix together all the ingredients for the herby mayo in a bowl. Nearly there!
3. Now, slice your brioche roll in half lengthways and toast, then spread with mayo and top with rocket. Now place the pork and seafood mixture in the (you know the drill) bread and
get it down you.
Sun Lee
Nutrient rich: Lean Mutton shwarma
Not just kebab shop fare. Mutton packs a superior nutrient profile to lamb, beef and veal, as the richest source of thiamine, B6, B12, phosphorus, iron and copper
Serves: 1 – 2719KJ – 22g Fat – 63g carbs – 46g protein
- 150g roast mutton
- Handful of crunchy slaw
- 2 tsp garlic yogurt
- 1 seeded bagel, halved
FOR THE MUTTON
- ½ shoulder of mutton, deboned
- 50g baharat spice
- 100g pomegranate molasses
FOR THE SLAW
- 100g cider vinegar
- 50g sugar and 20g salt, or to taste
- 2 large carrots, shredded
- ½ red cabbage, shredded
- 1 green chilli, sliced
- 1 tsp coriander seeds, lightly toasted
1. The night before roasting, rub your mutton with salt and spice. Put in fridge overnight.
2.The next day, sear the meat nicely in
a griddle pan. Then pop it in a roasting tray and pour over the molasses and
1 litre water. Cover with foil and roast for 3-4 hrs in an oven preheated to 160°C. Delicious.
3. While cooking, whisk the vinegar, sugar and salt with 100ml water, then combine with the slaw ingredients.
4. Smelling good yet? Toast the bagel, spread with garlic yoghurt (to make your own, just mix plain yoghurt with garlic, lemon and salt), then pile it high with your shredded meat and slaw. Best served
at 2am. (We jest).
Sun Lee
Gut healthy: Gochujang chicken
Fiery gochujang is Korea’s latest export and the fermented soybean paste packs a seriously spicy probiotic punch. It gives an extra kick to this roast chicken sandwich – just maybe don’t start with the ‘extreme hot’ variety, okay?
Serves: 1 – 2146KJ – 19g Fat – 58g carbs – 27g protein
- Salt and pepper
- 2 boneless chicken thighs
- ¼ cucumber, roughly ribboned with a peeler
- ½ carrot, ribboned
- ½ spring onion, thinly sliced
- 2 thick slices of white bloomer bread
- 1 tbs light mayonnaise
- 1 tbs gochujang paste
- A few slices of onion to taste
- 1 tbs crispy onions
- Small handful of coriander leaves
1. Preheat the oven to 180°C. Now, season the chicken and roast for 30 mins-ish, until cooked through. Let it cool, then shred the meat with a fork – go on, shred it like you mean it. At the same time, prep your cucumber, carrot and spring onion (tip: leave out all the watery cucumber seeds).
2. Spread 1 slice of bread with the mayo (if using) and the other with gochujang paste. Stuff with the chicken and top with the cucumber, carrot and spring onion, garnishing with thinly sliced onions, crispy onions (if using) and coriander. Eat up and enjoy!
Sun Lee
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