Health
Give Your Muscles A Grilling
Twice the protein, half the hassle
Your weekend is a great power source. if you play it right, you come out of it recharged and ready for anything. Maybe you'll be a little sore, but that shows you made the most of your days off. Even your weekend grilling can serve you well, come Monday. Just buy twice as much of whatever meat or fish you're grilling, and wrap up the extra after you've cooked it. This is power food that will remind you of the wonderful weekend and give you the muscle-repairing protein you need. We're not talking "leftovers" here, sputtering back to reheated life in a microwave. Call it "repurposed surplus" brought back in a delicious new setting. Salmon steaks become spicy quesadillas; flank steak morphs into a Thai salad. You're firing up the grill anyway—make the most of your effort.
SALMON STEAK
Omega-3–rich salmon steaks (the cross-section cut shown here) hold up well on the grill. Plus, since they're usually sliced to a uniform thickness, they cook evenly. Before you light the fire, coat the rack with cooking spray so the fish won't stick to it.
TODAY: YOSEMITE SALMON
What you'll need
1 Tbsp smoked paprika
1 tsp black pepper
1 tsp salt
4 salmon steaks, or a full fillet cut into 3½-ounce steaks
About 4 tsp honey
How to make it: Mix the spices together in a small bowl. Rub the mixture evenly over the salmon. Grill for five minutes per side, drizzling lightly with a squeeze from the honey bear (about 1 tsp per steak) just before they're done. Wrap two steaks and put them in the fridge for tomorrow.
Per serving: 190 calories, 23 grams (g) protein, 7 g carbohydrates, 7 g fat (1 g saturated), less than 1 g fiber, 630 milligrams (mg) sodium
Eat with: Grilled corn on the cob. Brush the ears lightly with olive oil and grill for about 10 minutes, turning frequently. Serve with a lime wedge.
TOMORROW: SALMON-QUESADILLAS
What you'll need (per quesadilla)
2 8" whole-wheat tortillas
¾ shredded low-fat Cheddar or Monterey Jack cheese, divided
1 leftover salmon steak, flaked
½ c Mexicorn, drained
¼ c chopped green onion
½ tsp red-pepper flakes
How to make it: Heat a cooking spray–coated nonstick skillet over mediumheat. When it's hot, place the first tortilla in the skillet. Sprinkle on half of the cheese. Add remaining ingredients. Top with the remaining cheese and the second tortilla. Cook, pressing down occasionally with a spatula, for 6-8 minutes, or until the cheese melts and the tortilla starts to become crisp. Flip and cook for about six minutes more.
Per serving: 430 calories, 40 g protein, 53 g carbohydrates, 11 g fat (3 g saturated), 6 g fiber, 980 mg sodium
Eat with: Salsa
» Health archive
Men's Health Philippines - July 2005 Issue
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It's an omega-3 for all!
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