Save this article for later<\/p>\n
Add articles to your saved list and come back to them anytime.<\/p>\n
Got it<\/p>\n
Christian Petracca knows what it takes to stay match-day fit. The Norm Smith medallist and Melbourne Football Club midfielder is a force both on the field and in the kitchen, having built a social media following for his cooking as much as his football skills.<\/p>\n
His culinary journey began when he left home and was forced to learn how to cook without his mother\u2019s help. \u201cSuddenly Mum wasn\u2019t there to cook amazing meals for me!\u201d he recalls. \u201cI had to fend for myself and discover new dishes.\u201d <\/p>\n
![\"Christian](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/fa9a25cb57f2ca1893ff5aed62a46158f3d18bfa.jpeg\")
Christian Petracca has found that food is the ultimate fuel for peak performance.Bonnie Savage<\/p>\n
This newfound interest in healthy eating became a full-blown passion, earning him hundreds of thousands of followers on TikTok, Instagram, and YouTube, where he shares his cooking videos.<\/p>\n
He\u2019s spilling his secrets in Christian Petracca: On Trac, his debut cookbook featuring 80 no-fuss, nutritious recipes \u2013 from fan favourites to family dishes inspired by his Italian nonna.<\/p>\n
The three \u201cbalanced bowls\u201d recipes below combine protein, carbs and vegetables. They\u2019re designed to be a single, flavour-packed dish so you can build your own champion-level meals at home.<\/p>\n
![\"Serve](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/618eff93b8076b889f183570ccde13cfec3fb0f9.jpeg\")
Serve lamb kofta with turmeric rice and tzatziki as bowls or wraps.Bonnie SavageLamb kofta bowl with turmeric rice and tzatziki<\/p>\n
Packed with spices, this kofta bowl is a tasty and nourishing meal. Serve it as a DIY platter or stuff the lamb, rice and fresh salad into warm pita breads, \ufb01nishing with a generous dollop of tzatziki.<\/p>\n
INGREDIENTS<\/p>\n
For the lamb koftas<\/p>\n
\u00bd tsp allspice\u00bd tsp chilli flakes\u00bd tsp sweet paprika\u00bd tsp ground cumin500g lamb mince1 medium brown onion, grated2 garlic cloves, minced\u00bc cup chopped coriander leaves\u00bd tsp salt\u00bd tsp ground black pepper2 tbsp oil<\/p>\n
For the turmeric rice<\/p>\n
200g (1 cup) basmati rice1 tbsp olive oil\u00bd brown onion, diced1 garlic clove1\u00bd tsp ground turmeric375ml (1\u00bd cups) chicken stocksalt and freshly ground black pepper<\/p>\n
For the salad<\/p>\n
\u00bc cup finely diced red onion1 cup quartered cherry tomatoes\u00bd cup finely diced cucumber\u00bc cup chopped coriander leaves\u00bc cup chopped mint leaves1 tbsp olive oil1 tbsp lemon juicesalt and ground black pepper<\/p>\n
To serve<\/p>\n
tzatziki (see recipe)4 flatbreads<\/p>\n
METHOD<\/p>\n
To make the lamb koftas, mix the allspice, chilli \ufb02akes, paprika and cumin together in a large bowl. Then add the remaining kofta ingredients except the oil. Use your hands to mix the ingredients together until they are well combined. Shape into egg-sized balls and gently \ufb02atten. Heat the oil in a large frying pan over a medium heat. Once hot, add the koftas and cook for 6-8 minutes, turning occasionally, or until they are browned on all sides and cooked through. Once cooked, remove from the pan and set aside. To make the turmeric rice, rinse the rice in cold water until the water runs clear, then drain. In a medium saucepan, heat the oil over a medium heat. Add the onion and garlic and cook for 1-2 minutes, or until softened. Add the turmeric and cook, stirring, for 1 minute. Add the rice and stir to coat with the oil and spices. Pour in the stock or water. Season with salt and pepper and bring to the boil. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the liquid is absorbed and the rice is tender. Remove from the heat and let the rice sit, covered, for 5 minutes. Fluff the rice with a fork.While the koftas and rice are cooking, make the tzatziki (see recipe) and refrigerate until ready to serve.Lightly toast the \ufb02atbreads. To serve, make a bed of turmeric rice in a large serving bowl or individual serving bowls and place the koftas on top. Arrange the salad ingredients around the koftas. Drizzle with tzatziki. Tuck the toasted \ufb02atbread around the sides of the bowls or platter. <\/p>\n
Serves 3-4<\/p>\n
![\"Chicken](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/eb8472b7f6e77f7cbf6bbb45acc6109ad2a97afc.jpeg\")
Chicken in a vibrant Greek-inspired marinade is served with tzatziki and potato wedges.Bonnie SavageGreek chicken bowl with tzatziki<\/p>\n
Everybody loves the vibrant and tangy flavours of Greek chicken. The marinated chicken thighs offer a protein-packed base, while roasted potatoes deliver energy-boosting carbs. <\/p>\n
INGREDIENTS<\/p>\n
1kg boneless, skinless chicken thighs1 tbsp olive oil<\/p>\n
For the chicken marinade<\/p>\n
3 tbsp plain Greek-style yoghurt2 tbsp olive oil1 tbsp dried oregano1 tsp dried thyme4 tbsp lemon juice4 garlic cloves, mincedsalt and freshly ground black pepper, to taste<\/p>\n
For the potato wedges<\/p>\n
5 medium potatoes4 tbsp olive oil2 tsp lemon juice3 garlic cloves, minced2 tsp dried oreganosalt and freshly ground black pepper, to taste<\/p>\n
To serve<\/p>\n
tzatziki (see recipe)125g cherry tomatoes, halved\u00bd Lebanese cucumber, diced\u00bd red onion, dicedcrumbled fetafinely chopped parsleylemon wedges<\/p>\n
METHOD<\/p>\n
Preheat the oven to 180C fan-forced (200C conventional).Mix the marinade ingredients in a bowl until combined. Add the chicken and toss to coat evenly. Cover and refrigerate for 2 hours. Peel and cut the potatoes into evenly sized wedges. Combine the oil, lemon juice, garlic, oregano, salt and pepper in a large bowl and add the potato wedges. Toss the wedges to evenly coat in the seasoning mixture. Arrange in a single layer on a baking tray lined with baking paper. Roast in the oven for 35-40 minutes, turning halfway through, until the wedges are golden and crispy on the outside and tender on the inside. Meanwhile, make the tzatziki (see recipe below) and refrigerate until needed. When the potatoes have about 10 minutes of cooking time left, heat a frying pan over a medium\u2013high heat, then add the oil. Add the chicken and when the first side is nicely browned \u2013 about 4 minutes \u2013 flip it over and repeat on the other side for about 4 minutes, or until cooked. Transfer the chicken to a plate and cover loosely with foil. Set aside to rest for 5 minutes before slicing.Arrange the potatoes wedges on a serving plate with the tomatoes, cucumber and red onion. Top with the chicken, add a generous dollop of tzatziki, and finish with a sprinkle of feta, parsley and a lemon wedge.<\/p>\n
Serves 4<\/p>\n
Tzatziki<\/p>\n
A simple Greek dip or sauce that goes well with barbecued meat and salads. It\u2019s healthy, tasty and easy to make. <\/p>\n
INGREDIENTS<\/p>\n
2 Lebanese cucumbers, deseeded and grated250g (1 cup) plain Greek-style yoghurt1\u00bd tbsp lemon juice1 tbsp finely chopped fresh dill1 tbsp extra-virgin olive oil1 garlic clove, mincedsalt and freshly ground black pepper, to taste<\/p>\n
METHOD<\/p>\n
Squeeze out the excess moisture from the grated cucumber. Combine the cucumber with the remaining ingredients in a bowl and mix thoroughly. Season with salt and pepper to taste. Cover and refrigerate until ready to use. Best served on the same day.<\/p>\n
Makes 2 cups <\/p>\n
![\"All](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/b9ca70f4b89fc44ade3b641909aaea58a8a98b96.jpeg\")
All the flavours of a burger reinterpreted as a wholesome bowl.Bonnie SavageBurger bowl<\/p>\n
These beef burger bowls are a healthier take on a classic. Packed with protein, carbs and vitamins, they deliver all the \ufb02avour of a fast-food burger in a simple, wholesome bowl.<\/p>\n
INGREDIENTS<\/p>\n
3 medium potatoes (about 400g), peeled and cut into batons2 tbsp olive oil\u00bd brown onion, finely diced500g lean beef mincesalt and freshly ground black pepper, to taste<\/p>\n
For the sauce<\/p>\n
90g (\u2153 cup) mayonnaise or plain Greek-style yoghurt2 tbsp tomato sauce2 tbsp mild American mustard2 tbsp finely chopped dill pickles1 tbsp dill pickle juice (reserved from dill pickles)2 tbsp worcestershire sauce\u00bc tsp smoked paprika\u00bc tsp garlic powder<\/p>\n
To serve<\/p>\n
\u00bc iceberg lettuce, shredded1 large tomato, diced\u00bd red onion, thinly sliced100g (1 cup) grated tasty cheese or sharp cheddar<\/p>\n
METHOD<\/p>\n
Preheat the oven to 200C fan-forced (220C conventional). Line a baking tray with baking paper.Place the potatoes in a large bowl. Drizzle with 1 tablespoon of oil and season with salt and pepper. Toss to coat. Arrange in a single layer over the prepared tray. Roast for 25-30 minutes, turning after 15 minutes, until golden and crispy.Meanwhile, in a small bowl, whisk together the sauce ingredients.Heat a frying pan over a medium-high heat, then add 1 tablespoon of oil. Add the onion and cook for 3-4 minutes, or until softened. Add the beef mince and cook, breaking up any clumps of beef with a wooden spoon, until browned and fully cooked \u2013 about 5 minutes. Season with salt and pepper.In individual serving bowls, arrange the lettuce, beef, tomato and potato chips. Garnish with the red onion and cheese.Generously drizzle the sauce over the top. Serve immediately.<\/p>\n
Serves 3-4<\/p>\n
![\"](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/09\/2f4a0a2c5fad3138bba8da9bd908d0f3430c7f40.jpeg\")
<\/p>\n
This is an edited extract from Christian Petracca: On Trac published by Hardie Grant Books. Photography: \u00a9 Bonnie Savage 2025<\/p>\n
The best recipes from Australia’s leading chefs straight to your inbox.<\/p>\n
Sign up<\/a>Save<\/p>\n You have reached your maximum number of saved items.<\/p>\n