BEST-SELLING author and fitness guru Joe Wicks reveals his top recipes to help tone your body and keep thosecravings at bay. Hallelujah!
NAUGHTY STEAKBURRITO WITHPINEAPPLESALSA
This big boy needs no introduction. It tastes nawtee but it’sgot all the good stuff your muscles want after a workout. Letthe lean gains commence!
Serves 1 (makes 2 wraps)
*½tbsp coconut oil
*1 x 225g sirloin steak, slicedinto 1cm thick strips
*5 spring onions, finely sliced
*2tsp jerk seasoning
*100g pre-cooked rice
*40g tinned kidney beans,drained and rinsed
*2tbsp chopped coriander
*75g pineapple, chopped into1cm pieces
*1 red chilli, finely sliced –remove the seeds if you don’tlike it hot
*1 lime
*Salt and pepper
*2 large tortilla wraps
*Shredded iceberg lettuce
1Melt the coconut oil in a wok or large frying pan over a highheat. Add the steak strips and stir-fry for 1-2 minutes untilthey’re nice and brown, but still a little rare. Chuck in thespring onions and jerk seasoning and continue to stir-fry for1 minute.
2Add the rice and kidney beans, crumbling the rice betweenyour fingers as you drop it in. Pour in about 2tbsp ofwater, which will bubble up and steam -this will help warmthrough the rice and beans. Stir the ingredients for about2 minutes until the rice is fully broken up and warmed through,separating any clumps with a wooden spoon. Remove the panfrom the heat and stir through 1tbsp of the choppedcoriander. Keep to one side while you make the salsa.
3Place the remaining coriander, pineapple chunks, chilli and thejuice of half the lime in a bowl along with a small pinch of saltand pepper. Mix the ingredients together until well combined.
4Zap the tortillas in the microwave at 900w for 20 seconds.
5Construct your wraps by piling up the rice and steak, toppingwith the lettuce and salsa, and then finishing with a squeeze oflime juice.
SWEET ANDSOUR PORKWITH RICE
This is perfect for those days when you’re craving a Chinesetakeaway. Instead of ordering a greasy one in, give this a go.It’s going to taste much better and it’s going to keep you leanand healthy too! #Win.
Serves 1
*½tbsp coconut oil
*½ red onion, sliced into thinwedges
*½ red pepper, de-seeded andfinely sliced
*50g mange tout
*250g pork fillet, sliced into
*1cm thick strips
*250g pre-cooked rice
*1tsp caster sugar
*2tbsp red wine or sherryvinegar
*1tbsp light soy sauce
*2tsp toasted sesame oil
*2tbsp chopped coriander– optional
1Melt the coconut oil in a wok or large frying pan over a highheat. Add the onion, pepper and mange tout and stir-fry for1 minute.Throw in the pork strips and continue to stir-fry for 2 minutes,by which time the vegetables should be softening and thepork virtually cooked. Check by cutting into one of the largerpieces of meat to make sure there are no raw pink bits left.
2Ping your rice in the microwave, following the packetinstructions – you’re almost ready to serve.
3Reduce the heat under the wok or frying pan a little and sprinklein the sugar. Leave it to melt in with the rest of the ingredientsfor about 30 seconds. Pour in the vinegar and let it bubble up,stirring to combine. Turn off the heat and stir in the soy sauceand sesame oil.
4Pile up the hot rice on your plate, top with the sweet and sourpork and finish with a sprinkling of chopped coriander, if using.
MONKFISH KEBABS WITHTABBOULEH
This tabbouleh tastes fresh and healthy, and leaving it tosit means all the flavours develop nicely. If you don’t haveskewers, don’t worry – just grill the monkfish chunks withoutspearing them, and cook for a little less time.
Serves 1
*50g dried bulgur wheat
*250g monkfish, trimmed andchopped into 2–3cm chunksdrizzle of olive oil
*Salt and pepper
*3tbsp chopped parsley
*2tbsp chopped mint
*2tbsp chopped coriander
*1 ripe tomato, roughlychopped
*2 roasted red peppers from ajar, roughly sliced
*2 spring onions, finely sliced
*2 lemons
*Pitta bread
1Preheat your grill to maximum and bring a saucepan of waterto the boil.As soon as the water has boiled, dump in the bulgur wheatand cook according to the packet instructions (about 8 minutes)before draining through a fine sieve and rinsing under coldrunning water.
2Slide the monkfish onto one massive skewer or two smallerones. Drizzle with olive oil and season withsalt and pepper. Grill the monkfish for 8-9 minutes, rotatinga couple of times while cooking.
3Tip the drained bulgur wheat into a bowl and add the choppedherbs, the tomato (scraping in all the tomato juice too), redpepper, spring onions, the juice of 1 lemon and a generouspinch of salt and pepper. Mix the ingredients together.
4Serve up the tabbouleh with the cooked monkfish skewerson top, a final spritz of lemon juice, some grated lemon zestand pitta bread on the side.
All recipes taken from Lean In 15: The Shape Plan by Joe Wicks (£14.99, Bluebird)