June 13, 2024
Spicy Sugo Eggs
Ingredients
- 2 tbs extra virgin olive oil
- 500g Italian-style pork and fennel sausages
- 2 garlic cloves, sliced
- 1 tsp chilli flakes
- 800g can chopped tomatoes
- 2 sprigs basil, plus extra leaves to serve
- 400g can cannellini beans
- 4 large eggs
- Garlic bread, to serve
Directions
- Heat oil in a large cast-iron pan over medium-high heat. Squeeze meat out of sausage casings, in small sections to mimic meatballs, directly into pan. Discard casings. Cook sausage meat, turning occasionally, for 3 minutes or until golden on all sides. Add garlic and chilli and cook, stirring, for 30 seconds or until fragrant.
- Stir in tomato, basil sprigs, beans and liquid from can. Bring to the boil, stirring occasionally. Reduce heat to medium and simmer, stirring occasionally, for 8-10 minutes until reduced and thickened. Use a spoon to create four indents in mixture, then crack eggs into indents and simmer, untouched, for 6-8 minutes until whites have set and yolks are still runny.
- Serve pan straight to the table, sprinkled with extra basil leaves and with garlic bread alongside.
Barbell & Trap Bar Training
In this bulletin we discuss Lactate & Brain Health. . .
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates