Rice

BAKED BEEF RISOTTO

• spray canola or olive oil
  
• 1 onion, finely chopped
  
• 2 teaspoons minced garlic
  
• 350 g lean beef mince
  
• 1 1/2 cups arborio rice
  
• 1 litre MAGGI Beef Stock
  
• 150 g baby spinach leaves
  
• 400 g sweet potato, cut into small cubes
  
• 1 tablespoon finely grated Parmesan cheese
  
• freshly ground black pepper, to taste
  

Preheat oven to 180. Spray a large pan with oil and heat. Cook the onion, garlic and mince for about 5 minutes or until browned, breaking up any lumps of mince with a fork. Add the rice and stir until well combined. Stir in the stock, spinach and sweet potato and bring to the boil. Transfer the mixture to a 2 litre capacity ovenproof dish. Cover and bake for 20 minutes. Remove the lid from the dish, stir the risotto well and return to the oven to cook, uncovered for a further 10 minutes or until the rice is tender and the stock has been absorbed. Stir in the Parmesan cheese and season to taste. Serve immediately.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2214 (529)
• Carbohydrate (g) 77
• Protein (g) 26
• Fat (g) 12
• Iron, Phyto-chemicals, Zinc

Preparation time: 10 minutes
Cooking time: 35 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest


JAPANESE BEEF & VEGETABLES ON RICE

• 2 cups MAGGI All Natural Chicken or Beef Liquid Stock
• 1/3 cup reduced-salt soy sauce
• 3 tablespoons mirin (Japanese sweet rice wine)
• 2 tablespoons sugar
• 500 g rump steak, thinly sliced across grain
• 4 spring onions, sliced
• 300 g broccoli, cut into florets
• 200 g snow peas
• 1 cup fresh or frozen peas
• 1 red capsicum, sliced
• 3 eggs, lightly beaten
• 6 cups cooked Japanese rice or soba noodles
• extra spring onions, to garnish

Place stock, soy, mirin and sugar in large deep saucepan and bring to the boil, reduce heat and simmer for 5 minutes. Add beef and simmer, uncovered, for 5 minutes. Add vegetables and simmer for 3 minutes or until tender. Pour in the eggs in a thin steady stream and allow to spread in the pan; do not stir. Cover and cook over medium heat for 5 minutes until the egg is set. Serve rice in bowls topped with the beef mixture and sprinkled with extra spring onion.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2847 (680)
• Carbohydrate (g) 90
• Protein (g) 50
• Fat (g) 11
• Iron, Vitamin C, Zinc

HINT: This recipe is also delicious using pork, chicken or lamb. Vegetarians can opt for just vegetables or use sliced, firm tofu.
Preparation time: 20 minutes
Cooking time: 25 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest

LAMB & PUMPKIN PILAF

• spray of canola or olive oil
• 400 g lean lamb, cut into thin strips
• 1 medium onion, finely chopped
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1½ cups basmati rice
• 400 g pumpkin, peeled and cut into 1 cm cubes
• 150 g green beans, cut into 2 cm lengths
• 625 mL (2½ cups) MAGGI Chicken Stock

Spray a large pan with oil and heat. Stirfry the meat in two batches. Transfer to a plate, cover and set aside. Cook the onion over medium-low heat for about 5 minutes or until very soft and lightly golden. Add the spices and stir for about 30 seconds or until fragrant. Add the rice and stir to coat with the onion mixture. Add the pumpkin, beans and stock and stir until well combined. Cover with a tight-fitting lid and bring to the boil. Reduce the heat to very low, and cook for 12 minutes or until the stock is absorbed. Turn off the heat and stand for 5 minutes or until the rice is tender. Return the meat to the pan, use a fork to mix through and fluff up the rice. Serve immediately.

ANALYSIS per serving (4)

• Energy kJ (Cal)
• 1927 (460)
• Carbohydrate (g) 70
• Protein (g) 30
• Fat (g) 6
• Iron, Zinc

HINT: To check the rice, remove the lid only very briefly so that the moisture needed to cook the rice is not lost.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 3-4

Copyright: AIS Sports Nutrition - Survival for the Fittest