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Massive respect goes out to Chris Timms!! – Over 10kg lost in 12 weeks at FWX with Jack and he just completed a half marathon in 2 hours and 11 mins! – WE ARE PROUD – Congratulations

We can’t get enough of steak rolls! Rolls are great for portion control because if you wanted to, you can accurately measure out each strip for rolling to get a better sense of how much protein is in each one.

What we love about this particular version of the recipe is the marinade. It’s simple, relying primarily on sauce found in a can, and packs a TON of flavor. Plus, when you cook it in the pan, we find that there’s more natural, gravy leftover after baking in the oven so you can baste the rolls in their own spicy sauce instead of piling on another condiment.

You can simply put them on a baking sheet (or on an outside grill) and cook, making it much easier for bulk prepping.

INGREDIENTS

Ingredients for 6 rolls

1 lb lean flank steak, cut into 6 thin strips
Marinade
One (5oz or 6oz) can chipotle peppers in adobe
2 teaspoons oregano
1 teaspoon cumin
Juice from 1 lime
2 teaspoons olive oil
3 tablespoons water
12 thick asparagus spears, ends chopped
1 bell pepper, cut into strips (OR use two bell peppers with different colors)
1/3 large red onion, cut into long pieces
Meal Side suggestion
Steamed cauliflower pearls

STEPS

Set oven to 420F/216C.
Mix together the ingredients for the marinade.
Slice flank steak in half horizontally in order to make it thinner. Then cut each half into 3 equally sized strips. Place the strips in the marinade and marinate for 30 minutes or overnight in the fridge.
Place 2 asparagus spears, 2 slices bell pepper and a few long slices of onion on the thickest end of the strip. Roll it closed. Repeat. TIP: you can use a toothpick in order to close it, OR you can simply place it flap-side down in a skillet or baking sheet.

OPTION A: Spray a nonstick PAN on medium heat and spray with a little olive oil. Once the pan is hot, add the rolls with the flap-side facing down so that as it sears, it seals the roll. Use tongs to gently pick up and sear other parts of the roll. Sear for about 3 to 5 minutes, being careful not to damage the rolls. Place the entire pan in the oven for 12 – 15 minutes.

OPTION B: Alternatively, simply place the rolls with a flap-side down onto a baking sheet lined with parchment paper. Lightly spray them with olive oil and bake for 15 to 20 minutes, or until the outside edges have browned significantly and the steak is cooked to your desired readiness.

Enjoy the rolls meal with steamed cauliflower pearls for a lighter, low-carb solution. To make it heartier, add some black beans or avocado if you’re looking to increase the fat content.

FWX Coach Nathan take’s you through his 3 favourite box jump variations. Box Jump’s are good for burning fat and and increasing strength all over the body.

The dumbbell lateral raise is an isolation exercise that strengthens the entire shoulder with an emphasis on the sides of the deltoid muscles. Jack takes you through a step by step guide to perform the perfect Lateral Raise.

A summer of FREE fitness is back – From the 1st week of June we shall be sending out a FREE 6 week summer shredding plan. Whether you want to drop body fat or just become more fitter, get involved and let the FWX Team help change your life for free! – Jack explains everything in the video.

Are you struggling to do a pull up or do you need new pull up idea’s to increase your strength? FWX Coach Nathan take’s you through variations to add into your workout in the video below – Enjoy!