CrossFit & Group Fitness in Balmain

Ingredients

• ½ head broccoli
• 5 eggs
• 1 garlic clove, minced
• Pinch of chilli flakes (optional)
• 4 slices ham, chopped
• 30 g grated cheese
• Oil or butter for the tray
• Salt and pepper

Method

1. Heat the oven to 180°C. Boil the broccoli for about 3 minutes, drain and chop small.
2. Beat the eggs with the garlic, salt, pepper and chilli. Grease a 6-hole muffin tray and divide the broccoli, ham and cheese between the holes.
3. Pour over the egg and bake 10–15 minutes until set. Keep in the fridge for grab-and-go breakfasts. Swap the ham for feta or extra veg to make it vegetarian.

Ingredients

• 2 tbsp coconut oil
• 8 skinless chicken thighs
• 200 g jasmine rice
• 4 spring onions, chopped
• 4 garlic cloves, sliced
• 200 ml white wine
• 500 ml hot chicken stock
• 4 tbsp dried cranberries
• Sauce: 3 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp peanut butter, 1 tsp each chilli flakes, honey and sesame oil

Method

1. Heat the oven to 190°C. Season the chicken and brown it in the oil for 5 minutes a side, then set aside and pour off most of the fat.
2. Fry the garlic and spring onion for a minute, stir in the rice, then add the wine and let it bubble down for 2 minutes. Add the sauce, stock and cranberries and bring to the boil.
3. Tip into an ovenproof dish, sit the chicken on top and bake 30 minutes. Keeps 2–3 days in the fridge.

Ingredients

• 3 tsp Mexican seasoning
• 2 tbsp olive oil
• 400 g lean beef steak
• 2 red capsicums, in rings
• 400 g can black beans, rinsed
• 12 taco shells
• 1 avocado, sliced
• 100 g iceberg lettuce, shredded
• 115 g Greek yoghurt
• 1 lime

Method

1. Rub the steak with 2 tsp of the seasoning and 1 tbsp oil. Sear in a hot pan for about 4 minutes, turning halfway, then rest under foil for 10 minutes.
2. Cook the capsicum in the remaining oil and seasoning for 5 minutes, add the beans for a minute and season. Warm the taco shells in the oven.
3. Slice the steak thinly and fill the shells with lettuce, steak, capsicum and beans, avocado, a spoon of yoghurt and a squeeze of lime.

Ingredients

• 200 g basmati rice
• 2 tbsp coconut oil
• 1 tbsp crushed garlic
• 2 tbsp grated ginger
• 200 g prawns
• 1 tsp cumin
• 1 tsp chilli flakes
• Pinch of cinnamon
• Handful each of coriander and mint

Method

1. Cook the rice without overcooking it, then spread it on a tray to cool (cooked-ahead rice works best).
2. Fry the garlic and ginger in the oil, add the prawns with the cumin, cinnamon and chilli and cook about 2 minutes. Lift the prawns out.
3. Fry the rice for 3–4 minutes until it starts to colour, return the prawns, season and finish with mint and coriander.

Ingredients

• 8 skinless chicken thigh fillets
• 1 tbsp oil
• 1 large onion, diced
• 1 tbsp ginger, minced
• 5 garlic cloves, minced
• 1½ tsp turmeric and ½ tsp black pepper
• 3 large tomatoes, chopped
• Rice: 225 g basmati, pinch of saffron in 60 ml boiling water, 1 tsp coconut oil, ½ tsp onion powder, 420 ml vegetable stock

Method

1. Season and brown the chicken on both sides, then set aside. Soften the onion, garlic and ginger for 3–4 minutes with the turmeric and pepper.
2. Add the tomatoes and 60 ml water, bring to a simmer, return the chicken, cover and cook 30–45 minutes until tender.
3. Meanwhile steep the saffron for 5 minutes, add it to the rice with the other rice ingredients, simmer covered for 15 minutes and rest 10. Serve two thighs each with the sauce.

Ingredients

• 125 g mango, diced
• 2 passionfruit
• 4 tbsp water
• 60 g almond meal
• 1 ripe banana
• 1 egg
• 1 tsp oil

Method

1. Simmer the mango, passionfruit pulp and water on low for about 10 minutes, stirring, until soft. Set aside to cool.
2. Blend the almond meal, banana and egg until smooth.
3. Spoon six small pancakes into a lightly oiled non-stick pan and cook about 3 minutes, turning gently once. Serve with the fruit sauce. Add a side of yoghurt or eggs for extra protein.