Friday, August 1, 2014

Weight Gainers: Medium Rare Steak, Plantain, Coconut Rice and Tomato Sauce

My cheat meal this week was not only mouth watering, it was relatively healthy. For those of us that eat to gain mass, this simple rule holds true: Calories In > Calories Out & Lift Heavy, Low Reps. Cooking guides below.

Medium Rare Steak:
  • Lightly spice your steak with black peppers, pinch of salt and red pepper. Let it sit in the fridge for about 3 hours to absorb the spices.
  • On a frying pan on low hear, spray a thin layer of coconut oil. Lightly place your steak on it for about 4 minutes per side.
  • Place steak in oven (350 F) for about 7 minutes. Steak should be rid of excess blood at this point and should be nice and pink in the middle.
Coconut Rice:
  • Combine a very small pinch of salt, coconut powder/milk, jasmine rice, favorite herb and water and bring to a boil. Lower heat till the rice is soft. Or use a rice cooker :)
  • Slice a ripe plantain longitudinally and fry on a hot pan thinly covered with coconut oil. Ensure it does not get too crispy.
Stir-fry surrounding rice:
  • Stir-fry chopped onions, bell peppers, garlic, sweet corn & crushed cashew nuts mixing it all in with soy sauce for about 3 minutes. Do not overcook.
Tomato Sauce:
  • Heat up tomato puree mixed with chicken or beef stock. Add coarsely chopped spinach, blended tomatoes, carrots, onions & garlic. Spice with Maggi, crushed red peppers, curry, black peppers and onion powder. I love soy sauce, so why not add 2 table spoons?
As always, presentation is key. I believe how you plate your meals accounts for 50% of how it tastes. 
I hope you'll be able to try this meal and never be afraid to substitute ingredients and add your own touch. Please share your version of this meal using the #FitNigeria hashtag on Instagram / Twitter.

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