Protein is the key to gaining muscle mass, which is why we have included three tasty, muscle building recipes below : Mediterranean-style stuffed lamb loin, roast beef, and herb-crusted pork tenderloin.
Mediterranean style stuffed lamb loin
Ingredients (6 servings) :
2tbsp olive oil
1 small onion (finely chopped)
3 cloves of garlic (finely chopped)
30g shredded spinach
Shredded fresh basil
75g crumbled feta cheese
900g boneless lamb loin
Salt and pepper as desired
To cook
Preheat the oven to 170°C/gas. Cook the onion and garlic for about three minutes in 1 tablespoon of the oil in a medium skillet.
Add the spinach and basil, and cook for two minutes until the spinach wilts.
Take the skillet to the side, then add the feta.
Trim the fat from the lamb and slice halfway through the meat, down the centre lengthwise. Cover with clingfilm.
Pound the lamb to a thickness of 2.5cm using a meat mallet (or a rolling pin or heavy pan).
Place the filling in the centre of the meat, roll it, then tie it with a cooking string with 5cm spacing.
Drizzle with remaining olive oil and season with salt and pepper.
Roast the lamb in a roasting pan until it is done according to your taste (65°C for medium-rare, 70°C for medium and 75°F for well done.) Place the lamb under foil for ten minutes before carving.
Each serving contains 45 grams of protein.
Roast beef
Ingredients (4 servings) :
1tbsp olive oil
1.15kg centre-cut beef tenderloin
Salt and pepper, to taste
To cook
Preheat the oven to 220°C/gas 7. Rub the beef with oil and at least 2 tsp of salt and pepper.
Cook in a roasting pan for 30 to 45 minutes, rotating halfway through until done to your liking.
Before serving, remove from oven, cover with foil, and let rest for ten minutes.
Each serving contains 55 grams of protein.
Herb-crusted pork tenderloin
Ingredients (4 servings) :
680g of boneless pork tenderloin
- tablespoons of olive oil
Salt and pepper
3 garlic cloves (minced)
1 tablespoon dried thyme
1 tablespoon dried rosemary
2tbsp coarsely chopped fresh parsley
To cook
Place rack on the middle shelf of a preheated oven at 200 C/gas 6.
Pat pork dry with a paper towel, then strip off excess fat and silver skin and pierce all over with a fork. Add 1. tablespoon olive oil and season generously with salt and pepper.
Toss the garlic, thyme, rosemary, and parsley in a bowl.
Rub evenly into the pork.
One tbsp of the remaining oil should be heated over medium-high heat in a large pan (Dutch oven and cast iron.) Brown the pork thoroughly on all sides, about 6 minutes total.
For a well-done pork roast, cook uncovered for about 15 minutes while rotating halfway through, or until the centre registers 65°C on a meat thermometer. Serve after resting for five to ten minutes on a cutting board.
Each serving contains 45 grams of protein.
