Pasta

SPIRALS WITH CHICKEN & MUSHROOMS

• 500 g spiral pasta
  
• spray canola or olive oil
• 500 g or two skinless chicken breast fillets, chopped into small cubes
  
• 200 g button mushrooms, quartered
  
• 5 spring onions, sliced
  
• 1 1/2 tablespoons cornflour
  
• 375 ml can CARNATION Light and Creamy Evaporated Milk
• 125 ml (½ cup) MAGGI Chicken Stock
• freshly ground black pepper, to taste
  

Start cooking spirals in a large pan of boiling water. Spray a large pan or wok with oil and heat. Cook the chicken over high heat for about 5 minutes or until browned. Remove from the pan and set aside. Reduce the heat to medium, add the mushrooms and spring onions to the pan and cook, stirring frequently, for 3 minutes or until soft. Put cornflour into a small bowl and gradually add 80 ml milk, stirring until smooth. Pour the remaining milk and chicken stok into the pan, then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Season to taste. Stir the chicken mixture into the sauce and gently heat through. When the pasta is al dente, drain and serve topped with the sauce.

ANALYSIS per serving (6)

• Energy kJ (Cal) 1912 (457)
• Carbohydrate (g) 69
• Protein (g) 35
• Fat (g) 4
• Calcium, Iron, Zinc

HINT: Use wholemeal pasta if you want to increase your fibre intake. Serve with a salad for an extra vitamin boost or add more vegetables to the sauce to make a complete meal.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

TUNA MACARONI CHEESE

• 400 g macaroni
• spray canola or olive oil
• 1 small onion, finely chopped
• 1 stalk celery, finely sliced
• 440 g can corn kernels, drained
• 2 tablespoons cornflour
• 375 ml can CARNATION Light and Creamy Evaporated Milk
• 125 ml (½ cup) MAGGI Chicken Stock
• ½ cup grated reduced-fat tasty cheese
• 440 g can tuna in brine, drained and flaked

Start cooking pasta in a large pan of boiling water. Meanwhile, spray a large pan with oil and heat. Add the onion and celery and cook over medium heat for 3 minutes or until soft. Stir in the corn kernels. Put the cornflour into a small bowl and gradually add 80 ml (1/3 cup) milk, stirring until smooth. Add the remaining milk and the stock to the pan then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Remove from heat and stir in the cheese until melted. When the pasta is al dente, drain and add with the tuna to the pan. Stir to combine, and serve immediately.

ANALYSIS per serving (4)

• Energy kJ (Cal) 3085 (736)
• Carbohydrate (g) 104
• Protein (g) 54
• Fat (g) 11
• Calcium, Iron, Zinc

HINT: You can also garnish this dish with a sprinkle of parsley and lemon rind.
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

PORK WITH SPICY PLUM SAUCE

• 900 g hokkien noodles
• olive or canola oil spray
• 500 g lean pork, cut into thin strips
• 1 tablespoon grated fresh ginger
• 1 onion, sliced
• 1 bunch asparagus, cut into short lengths
• 200 g broccoli, cut into florets
• 1 cup chopped red capsicum
• 200 g snow peas, halved
• 1/3 cup plum sauce
• 2 tablespoons MAGGI Chilli Sauce
• 1/3 cup reduced-salt soy sauce

Place noodles in a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, gently using a wooden spoon to separate strands. Drain well. Spray a wok with oil and heat. Add pork and stirfry over high heat until browned and cooked through, then set aside. Add ginger and onion to wok with 1 tablespoon water and stirfry until golden. Add asparagus, broccoli, capsicum and snow peas and stirfry until bright green and tender. Put sauces in a jug and whisk to combine. Add to wok, stirring over high heat until sauce thickens slightly. Return pork to wok and cook for 2 minutes or until heated through. Serve noodles topped with pork. Garnish with chervil and chopped chives, if desired.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2211 (528)
• Carbohydrate (g) 76
• Protein (g) 43
• Fat (g) 5
• Iron, Vitamin C, Zinc

HINT: Vary with thinly sliced chicken breasts instead of pork.
Preparation time: 15 minutes
Cooking time: 15 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest