How to ace the pressure cooker challenge
Looking for a total body metabolic burner? Try the pressure cooker challenge. Here's how to nail it with strict form for the ultimate burn.
These are packed with flavour and better than a fast-food option. I opt for sourdough, rye or wholemeal bread, or even swap out for iceberg lettuce leaves.
2 potatoes, cut into thin wedges
Coconut oil spray
Sea salt and freshly ground black pepper
2 free-range chicken thigh fillets, trimmed of fat
1 free-range egg
1/2 cup dried breadcrumbs
1 tablespoon grated parmesan
1 tablespoon coconut oil
1 zucchini, sliced
1/2 red onion, sliced
2 burger buns, halved
1 cup baby spinach or salad leaves
1 avocado, mashed
1 tomato, sliced
Preheat the oven to 180°C and line a baking tray with baking paper.
Lightly spray the potato wedges with coconut oil and season with salt and pepper. Place on the prepared tray in a single layer, leaving room for the chicken.
Spread out the chicken into a patty shape – use a meat mallet to even it out to an equal thickness, if needed.
Beat the egg in a shallow bowl.
Mix together the breadcrumbs and parmesan in a separate bowl and season with salt and pepper.
Dip the chicken patties in the egg until coated, draining off any excess, then coat in the breadcrumb mixture. Add to the baking tray with the wedges and bake for 15 minutes. Turn the patties and chips over and bake for a further 10 minutes or until the chips are golden and the chicken is cooked through.
Melt the coconut oil in a frying pan over medium–high heat, add the zucchini and onion and cook for 5 minutes. (If you’d prefer the onion raw as pictured here, just fry the zucchini in the oil.)
Lightly toast the burger buns in the oven or under a hot grill.
Spread the base of each bun with the mashed avocado and scatter over the spinach or salad leaves. Layer with the chicken, tomato, onion and zucchini, then put the burger lids on top. Serve with the potato wedges and your favourite sauce.
Recipes have been extracted from The 7:2:1 Plan by Tim Robards, published by Macmillan Australia, available now.
More From
Looking for a total body metabolic burner? Try the pressure cooker challenge. Here's how to nail it with strict form for the ultimate burn.
AO 2024 sees the best players in the world do battle for the first grand slam title of the new season.
Live better, longer, stronger with the best tech of the year.
With the K-Wave having spilled across music, fashion, food, books, cosmetics and cinema, we look at why car design is next and how Kia is helping forge a new national design identity.
With a look at how legendary Aussie muso Pete Murray got ripped at 53, a chance to get ahead of the top health trends of 2023 and a peak inside Alex Volkanovski’s journey to a career defining bout, the March issue of Men’s Health is not one to miss.
After breaking the Internet with news he will reprise his role as Superman, it’s been announced Henry Cavill will also team up with Guy Ritchie for an upcoming War War II spy-action movie, The Ministry of Ungentlemanly Warfare.
Everyone’s favourite Aussie braved the elements as he stripped down for a cold plunge in the freezing cold ocean.