Bakes & Grills

BEEF & CAPSICUM KEBABS

Marinade

• 2 teaspoons minced garlic
  
• 2 tablespoons MAGGI Sweet Chilli Sauce
  
• 2 tablespoons soy sauce

Kebabs

• 500 g rumps steak, cut into cubes
  
• 1 small red capsicum
  
• 1 small green capsicum
  
• 16 cherry tomatoes
  
• 8 button mushrooms, halved
  
• 1 small red onion, cut into wedges
  

Combine the marinade ingredients in a ceramic or glass bowl. Add the beef and turn to coat thoroughly. Cover and leave for 30 minutes or up to 24 hours. Place the meat in the fridge if marinating for longer than 30 minutes or during very hot weather. Cut the capsicum into small sqaures. Thread the beef on to the skewers, alternating with the vegetables. Preheat a grill or barbecue grill plate to moderately hot, and cook skewers for 6 minutes, turning once halfway through. Serve immediately.

ANALYSIS per serving (4)
Energy kJ 943
Carbohydrate (g) 9
Protein (g) 37
Fat (g) 4
Iron, Vitamin C, Zinc

Hint: A good carbohydrate partner for this meal is rice. Alternatively, remove the skewers and wrap each kebab in a roll or pita bread.
Preparation time: 20 minutes + marinating.
Cooking time: 6 minutes.
Serves: 4

Copyright: AIS Sports Nutrition - Survival for the Fittest

FISH & CHIPS

• 4-6 large (1 kg total) potatoes, cut into wedges
• 1 tablespoon olive oil
• ½ teaspoon MAGGI Chicken Stock Powder
• ½ teaspoon paprika
• 2 teaspoon chopped fresh rosemary
• 600 g whiting fillets
• 200 g rocket
• 2 tomatoes, cut into wedges
• 1 Lebanese cucumber, cut into chunks
• 4 rings canned pineapple in natural juice, cut into wedges
• ¼ cup fat-free dressing
• freshly ground black pepper
• lemon wedges, to serve
• 4 large or 6 small bread rolls

Dressing

• 1 tbs reduced-fat mayonnaise
• 1 tbs lemon juice
• 1 tsp grated lemon rind
• 1 tsp minced chilli
• 2 tbs finely chopped fresh flat-leaf parsley

Preheat oven to 200°C (400°F). Line a baking tray with nonstick paper. Toss potatoes in oil. Combine stock powder, paprika and rosemary and toss through potatoes. Arrange in a single layer on baking tray and bake for 40 minutes or until soft. Meanwhile, to make dressing, combine mayonnaise, lemon juice and rind, chilli and parsley and toss through fish fillets. Cook fish in a nonstick frypan over medium heat for about 2 minutes each side or until golden brown. Combine rocket, tomatoes, cucumber, pineapple, fat-free dressing and pepper to make a salad. Serve with fish, potato chips, lemon wedges and bread rolls.

ANALYSIS per serving (4)
Energy kJ 2707
Carbohydrate (g) 79
Protein (g) 47
Fat (g) 12
Iron, Vitamin C

Tip: Use MAGGI Vegetable Sensations Cajun Wedge Seasoning as a short cut.
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

CHICKEN BURGER

Chicken patties:

• 1 kg chicken mince
• ½ cup grated carrot
• ½ cup finely chopped onion
• ½ cup diced celery
• hamburger buns, split
• English spinach leaves
• tomato slices
• snow pea sprouts
• strips of chargrilled capsicum
• MAGGI Authentic Thai Sweet Chilli Sauce

To make chicken patties, place chicken, carrot, onion and celery in a bowl and mix to combine. Divide mixture into 12 portions and shape each portion into a flat patty. Cook patties on a foil-lined grill tray under a preheated grill on medium-high, or on a barbecue hot plate, for 5 minutes on each side, or until golden brown on both sides and cooked through. Meanwhile, toast the bread rolls. Assemble rolls with English spinach, tomato, cooked chicken patty, snow pea sprouts and capsicum. Serve with chilli sauce on the side.

ANALYSIS per serving (12)

• Energy kJ (Cal) 1580 (377)
• Carbohydrate (g) 45
• Protein (g) 24
• Fat (g) 11
• Fibre, Iron, Vitamin C, Zinc

HINT: This recipe freezes well. Vary the salad ingredients to suit your taste.
Preparation time: 15 minutes
Cooking time: 10 minutes
Makes 12

Copyright: AIS Sports Nutrition - Survival for the Fittest

STEAK SANDWICH

• olive or canola oil spray
• 200 g button mushrooms, sliced
• 3 tablespoons balsamic vinegar
• 2 onions, sliced
• 1 teaspoon brown sugar
• 4 fillet steaks, flattened slightly
• 8 slices ciabbata or sourdough bread
• 50 g mixed salad leaves
• 2 tomatoes, thinly sliced
• 300 g can beetroot slices, drained
• 50 g snow pea sprouts

Spray a nonstick frying pan with oil and heat. Add mushrooms and 1 tablespoon balsamic vinegar and cook over high heat until browned and tender. Remove from pan. Add onion, remaining balsamic vinegar and sugar and cook over low-medium heat for 10 minutes or until caramelised. Remove from pan. Clean pan, respray with oil and heat. Cook steaks over high heat for 3 minutes on each side, or to your liking. Toast bread until golden brown on both sides. To assemble, on a slice of bread, place salad leaves, tomato, onion, steak, beetroot, snow pea sprouts and mushrooms. Top with another slice of bread.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2246 (536)
• Carbohydrate (g) 69
• Protein (g) 41
• Fat (g) 10
• Calcium, Fibre, Iron, Zinc

HINT: Try these sandwiches with thin veal escalopes or flattened chicken breast instead of steak.
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

Copyright: AIS Sports Nutrition - Survival for the Fittest

SWEET POTATO, CHICKEN & BANANA PIZZA
1 medium sweet potato, cubed

• Turkish bread (or large pizza base or 4 small round Lebanese breads)
• ½ cup tomato-based pasta sauce
• 2 spring onions, sliced
• 6 mushrooms, chopped
• 1 medium banana, chopped
• 90 g cooked chicken, chopped
• ground black pepper
• 90 g grated reduced-fat cheese (or low-fat feta, crumbled)
• fresh basil leaves

Preheat oven to 220°C (425°F). Boil sweet potato until cooked but still firm. Or microwave, covered, on HIGH for 5-10 minutes. Spread Turkish bread with sauce and add all toppings except basil. Place on a nonstick baking tray. Bake for 10-20 minutes (depending on base), until cheese is golden. Sprinkle with basil and serve.

ANALYSIS per serving (4)

• Energy kJ (Cal)
• 2079 (497)
• Carbohydrate (g) 74
• Protein (g) 26
• Fat (g) 11
• Calcium

HINT: Pumpkin can be used instead of sweet potato.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest