Soups & Salads

GADO GADO NOODLE SALAD

Peanut Sauce

• 3 tablespoons peanut butter
  
• 2 teaspoons curry powder
  
• 1 tablespoon MAGGI Fish Sauce
  
• 1 tablespoon soy sauce
  
• 2 tablespoons MAGGI Sweet Chilli Sauce
  
• 1 tablespoon chopped lemongrass
  
• 185 ml CARNATION Light and Creamy Evaporated Milk

Salad

• 1 cup brocolli florets
  
• 1 carrot, thinly sliced
  
• 1 cup shredded cabbage
  
• 60 g snow peas
  
• 700 g Hokkien noodles
  
• 1 cup bean sprouts
  
• 4 boiled eggs, quartered
• 100 g firm tofu, chopped
  
• 4 spring onions, sliced
  

To make the peanut sauce, combine all the ingredients in a small saucepan and bring to the boil. Reduce heat and simmer for 1 minute, stirring constantly, then set aside. Place the broccoli and carrot in a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, then drain and rinse under cold running water until cool. Drain well. Repeat with the cabbage and snow peas, but only stand them in boiling water for 20 seconds. Put the noodles in a large heatproof bowl and cover with boiling water. Gently prise them apart with two forks until the strands separate. Drain well. Divide the noodles between serving dishes, topped with the vegetables, bean sprouts, boiled eggs and tofu. Drizzle the warm peanut sauce over the top, and sprinkle with spring onions.

ANALYSIS per servings (6)

• Energy kJ (Cal) 2458 (587)
• Carbohydrate (g) 84
• Protein (g) 28
• Fat (g) 15
• Phyto chemicals, Vitamin C
• Calcium, Iron
  

Preparation time: 20 minutes
Cooking time: 2 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

PUMPKIN SOUP

• spray canola or olive oil
• 1 onion, finely chopped
  
• 1 kg butternut, pumpkin, peeled and chopped in to small cubes
  
• 750 ml MAGGI Chicken Stock
  
• 2 tablespoons chopped fresh parsley
  
• 250 ml CARNATION Light and Creamy Evaporated Milk
  
• freshly ground black pepper, to taste
  

Spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the pumpkin and stock, bring to the boil. Reduce the heat slightly and simmer, partially covered for 20 minutes or until the pumpkin is very soft. Puree the soup in a food processor until smooth, or mash thoroughly with a potato masher. Stir in the parlsey and milk, and heat gently without boiling again. Season and serve.

ANALYSIS per servings (6) (+ bread)

• Energy kJ (Cal) 1315 (314)
• Carbohydrate (g) 49
• Protein (g) 15
• Fat (g) 6
• Phyto chemicals
  

HINT: To increase the nutritional value ad 3/4 cup lentils with the pumpkin. This also thickens the soup, so add more stock or water if neccessary. The combination of a pulse (lentils) with a grain (bread) creates a complete protein, making this a good vegetarian meal.
Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

CHICKEN & SWEETCORN SOUP

• spray canola or olive oil
• 300 g chicken tenderloins
• 5 spring onions, thinly sliced
• 2 teaspoons minced ginger
• pinch cayenne pepper
• 1½ litres (6 cups) MAGGI Chicken Stock
• 400 g can creamed corn
• 2 tablespoons chopped fresh parsley

Spray a nonstick frying pan with oil and heat. Cook the chicken for 5 minutes, turning occasionally, or until lightly browned and cooked through. Cool, cut into fine slices and set aside. Heat another spray of oil in a large saucepan. Add the spring onions and cook over medium heat for 2 minutes or until soft. Add the ginger and cayenne pepper and cook, stirring for another 1 minute. Add the stock, corn and cooked chicken to the pan. Bring to the boil, reduce the heat and simmer for 5 minutes. Stir in the parsley just before serving.

ANALYSIS per servings (6) (+ bread)

• Energy kJ (Cal) 1241 (297)
• Carbohydrate (g) 43
• Protein (g) 20
• Fat (g) 5
• Fibre
• Iron, Zinc

HINT: This soup is ideal with foccacia, herb or specialty bread.
Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

SWEET POTATO SOUP

• olive or canola oil spray
• 1 large onion, chopped
• 2 teaspoons minced garlic
• 1 teaspoon minced chilli
• 2 teaspoons ground coriander
• 1 kg sweet potato, peeled, cut into small cubes
• 1 litre MAGGI All Natural Chicken or Vegetable Liquid Stock
• 150 ml can CARNATION Light and Creamy Evaporated Milk
• ½ cup chopped fresh coriander leaves
• 4 small crusty loaves, such as mini cobs

Spray a large saucepan with oil and heat. Cook onion over medium heat for 3-4 minutes, until soft. Add garlic, chilli and ground coriander, cook, stirring, for 1 minute. Add sweet potato and chicken or vegetable stock. Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes, until sweet potato is tender. Cool slightly and purée in a blender until smooth. Return to the saucepan, add milk and reheat gently. Stir through coriander and garnish with extra whole leaves if desired. Serving suggestion: Slice the top off the cobs. Scoop out chunks of bread from the inside to make a well, but leave a small amount attached to the crust. Bake cobs in a preheated 210°C (415°F) oven for 5-7 minutes until the crust is crisp. Place cobs on serving plates, ladle soup into them, and sprinkle with fresh coriander. Arrange cob "lid" and bread chunks around the cob as soft croutons. Eat the cob "bowl" after the soup. Serve with salad.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2109 (504)
• Carbohydrate (g) 91
• Protein (g) 22
• Fat (g) 6
• Fibre, Vitamin C
• Calcium, Iron, Zinc

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4-6
Suitable for freezing

Copyright: AIS Sports Nutrition - Survival for the Fittest