■When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something.
Not only, as legend has it, did he invent the sandwich, he also
inadvertently requested the ideal postworkout meal —
a simple combination of protein and carbohydrates, which
research shows spurs greater muscle growth than protein alone.
But with a little knowledge (and some condiments — come on, Earl!) you can make this portable muscle meal even more effective.
Reach for these easy-to-prepare recipes to turn steak, lamb, chicken — and even an old can of cranberry sauce — into a gourmet meal fit for a king. Or at least an earl — whatever that is.
INGREDIENTS
BURGER
1 clove garlic, minced
½ shallot, minced
250g ground lamb
Dash cumin
and lemon zest
TZATZIKI SAUCE
¼ cup plain Greek
yoghurt
1 tbsp sour cream
1 tbsp cucumber,
peeled and minced
1 tbsp fresh lemon juice
Dash cumin and coriander
TOPPING
1 large hamburger bun
¼ cup lettuce, shredded
30g feta cheese
1 large tomato, sliced
1 red onion, thinly sliced
DIRECTIONS
1) Mix garlic, shallot, lamb, cumin and lemon zest in a bowl. Form into a patty. Cover and place in the refrigerator while preparing the tzatziki sauce.
2) Mix tzatziki sauce ingredients in a bowl.
3) Heat grill and cook the burger to desired doneness. Spread
tzatziki sauce on both sides of the bun. Place lettuce on the bottom half, followed by crumbled feta, tomato and red onion. Place patty on dressed bun, close burger, and serve.
NUTRITION
481 calories, 42g protein, 25g carbs, 22g fat
