Grilled Meals to Grow Muscle

  
By Joseph Arangio, Men's Journal
  

Your go-to protein sources shouldn't be chalky powders and boring bars. If you're looking for protein-dense meals to disrupt your boring post-workout dinner routine, try these three from Executive Chef Jason Hagan of Pearly Baker’s Alehouse in Easton, Pennsylvania. 

  

   

Grass-Fed Strip Steak with Roasted Brussels Sprouts and Sweet Potato Purée

[post_ads]“Besides being loaded with muscle-building protein, red meat has vitamin B and zinc, essential nutrients,” says Hagan. This meal delivers three 30-gram protein payloads, way more than you need at one sitting, so chop-and-package the other two beef servings for later in the week. 

Ingredients:

· 14-ounce grass-fed strip steak

· 8 whole brussels sprouts

· 1 large sweet potato

· 4 tbsp grass-fed butter

· Salt and pepper, to taste

· 1/4-cup olive oil

· 1 tsp cinnamon

· 1 small bunch of fresh thyme

Directions:

1. Season steak on both sides with salt and pepper, rub with olive oil, and lay on a medium-heat grill. Cook both sides evenly for 5 minutes total.

2. Cut brussels sprouts in half lengthwise and remove bottoms. Place cut side down in a pan with oil in it. Cook for 1 minute then place in oven at 375° until bottoms are browned and the sprout is cooked through. Put back on stovetop on medium heat adding 2 tablespoons butter and a few sprigs of fresh thyme. Stir with wooden spoon until butter is melted and brussels sprouts are fully browned and cooked.

3. Wrap sweet potato, salt, pepper, and oil in cooking foil and place in a 375° oven. Cook for 45 minutes. Remove from oven, discard foil, and peel off skin. Place in a blender with 2 tablespoons butter, salt and cinnamon. Purée until smooth.

  

   

Salmon with Roasted Cauliflower, Apples and Radishes

“This fatty fish delivers a whopping 40 grams of protein in just six ounces," Hagan says. "Plus, it’s high in disease-fighting omega-3 fatty acids."

  Ingredients:
· 2 watermelon radishes
· 2 cups water
· 2 cups white vinegar
· 2 tbsp olive oil
· Salt and pepper to taste
· 1 medium apple
· 2 tbsp whole-grain mustard vinaigrette
· 1 head cauliflower (split)
· 1/2 cup heavy cream

Directions:
1. Roast cauliflower florets in pan with oil and salt and pepper, put in 375° oven for 7 minutes and take out when evenly browned and cooked through.

2. Place the other half head of cauliflower in a small pot, add shallots, and cover with water and 1/2 cup of heavy cream. Reduce until cauliflower is cooked and purée with a hand blender. Add lemon juice from two lemons and salt to taste.

3. Season salmon with salt, pepper, and oil. Grill until medium rare, about 6 minutes.

4. Combine water, vinegar, and salt, and bring to a boil. Pour mixture over radishes.

5. Slice apples and combine with radishes, over cauliflower purée, for the garnish to your salmon.

   

Yellowfin Tuna with Lacinato Kale, Fingerling Potatoes, and Blood Oranges

“Tuna is another good source of heart-healthy fats,” Hagan says. To minimize mercury exposure, eat tuna no more than twice per week.

Ingredients:
· 8 fingerling potatoes
· 1 bunch kale
· 2 blood oranges
· 1 cup grass-fed butter
· 4 tbsp olive oil
· 1 tsp garlic
· 1 tsp shallots
· 1/3 cup white wine
· Salt and pepper to taste
 [post_ads_2]
Directions:
1. Coat tuna with salt, pepper, and oil. Grill rare on medium heat.

2. Boil potatoes until fork-tender and strain. Let cool 5 minutes.

3. Toss potatoes with oil, salt, and pepper. Roast in oven until golden brown.

4. Soak kale in water to remove dirt and pat dry. Sauté with garlic and shallots and deglaze with a few tablespoons of white wine and add 1/3 cup butter, salt, and pepper.

5. Segment blood oranges, use as garnish for tuna.

See More:

• Warren Miller Productions Has Some Advice for North Korea’s 'Ministry of Skiing'
• The Dark Side of Ayahuasca