Quick lunches that give your muscles the royal treatment.
Shane Cash 1 / 6
When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.
TUNA SALAD: 6 oz white tuna in water 1 tbsp chopped black olives 1 tbsp chopped celery 1 tbsp light zesty dressing 1/2 tbsp chopped parsley Salt and pepper to taste
SANDWICH: 1 7-inch baguette 2 pieces Boston bibb lettuce 2 slices beefsteak tomato 1 slice red onion 1 hardboiled egg, chopped 1 tbsp roasted red pepper, julienned 1 oz light zesty dressing
DIRECTIONS 1) Toss all tuna-salad ingredients in a mixing bowl. Season with salt and pepper. 2) Cut baguette in half lengthwise. Arrange lettuce, tomato, and red onion on the bottom half of the baguette. Place tuna salad on top. 3) Top tuna salad with egg and roasted red pepper. Drizzle dressing on top. Place the other baguette half on top of the built sandwich and serve.
INGREDIENTS 1 7-inch Italian ciabatta 1 tbsp basil pesto 2 slices provolone 3 oz grilled chicken breast, sliced 2 thin slices prosciutto 1⁄2 roasted red pepper, julienned 1⁄4 red onion, thinly sliced 1⁄2 cup quartered artichoke, chopped 1⁄2 oz grape seed oil
DIRECTIONS 1) Cut ciabatta in half lengthwise and spread pesto on both sides. Place one slice provolone on the bottom half of roll, followed by chicken, prosciutto, pepper, onion, and artichoke. place remaining slice of provolone on top. Close the sandwich. 2) Place a large sauté pan over medium heat. Lightly brush the top of the sandwich with oil and carefully place the sandwich topside down onto the heated pan. Brush the bottom with oil and press down with a spatula as it’s cooking. 3) Carefully turn the sandwich over and continue cooking until roll is golden- brown on both sides and cheese has melted. Cut sandwich in half and serve.
SANDWICH: 6 oz lean New York strip steak salt and pepper to taste 1 7-inch sesame hoagie roll 1 small bunch watercress 2 slices beefsteak tomato 1⁄4 Vidalia onion, shaved 2 slices Muenster cheese
DIRECTIONS 1) Mix horseradish, sour cream, mayo, and chili powder in a bowl. 2) Preheat grill and season steak with salt and pepper. Grill steak to desired doneness. 3) While the steak cooks, cut roll in half lengthwise. spread horseradish sauce on both halves of roll, followed by water- cress, tomato, and on- ion. (You can shave the onion with a mandoline or cheese grater.) 4) When steak is nearly done, top it with Muenster and allow cheese to melt slightly. place steak on the bottom half of roll and place the other half on top. Cut in half crosswise and serve.
1 1⁄2 tbsp whole-grain mustard 1⁄2 tbsp light mayonnaise 3⁄4 tbsp orange marmalade 1 tbsp canned cranberry sauce 1⁄4 tsp white wine vinegar 1 whole-wheat wrap 1 small bunch watercress 4 oz deli turkey 2 slices brie
DIRECTIONS 1) In a mixing bowl, mix mustard and mayo and set aside. In another bowl, mix marmalade, cranberry sauce, and vinegar and set aside. 2) Lay wrap on a clean surface and spread both sauces in the center of wrap. place watercress on top of sauces and top with turkey and brie. 3) Fold the sides of wrap toward the center and roll it up from bottom to top. Serve.
BURGER: 1 clove garlic, minced ½ shallot, minced ½ lb ground lamb Dash cumin and lemon zest
TZATZLKI SAUCE: 1⁄4 cup plain Greek yogurt 1 tbsp sour cream 1 tbsp cucumber, peeled and minced 1 tbsp fresh lemon juice Dash cumin and coriander
TOPPING: 1 large hamburger bun ¼ cup lettuce, shredded 1 oz feta cheese 1 large tomato, sliced 1 red onion, thinly sliced
DIRECTIONS 1) Mix garlic, shallot, lamb, cumin, and lemon zest in a bowl. Form into a patty. Cover and place in the refrigerator while preparing the tzatziki sauce. 2) Mix tzatziki sauce ingredients in a bowl. 3) Heat grill and cook the burger to desired doneness. Spread tzatziki sauce on both sides of the bun. Place lettuce on the bottom half, followed by crumbled feta, tomato, and red onion. Place patty on dressed bun, close burger, and serve.