Spice

PORK & VEGETABLE STIRFRY

• 1 bunch asparagus
  
• 1 large carrot
  
• 2 cups white long-grain rice
  
• spray canola or olive oil
  
• 500 g pork fillet, cut into thin strips
  
• 1 onion, cut into thin wedges
  
• 1 teaspoon minced garlic
  
• 2 teaspoons minced ginger
  
• 125 ml plum sauce
  
• 1 tablespoon soy sauce
  

Trim the woody ends from asparagus and cut into 4 cm lengths. Peel the carrot and cut into thin sticks about 4 cm long. Cook the rice in a large pan of boiling water for about 12 minutes or until tender. Spray a nonstick wok or frying pan with oil and heat. Stirfry the meat in 2 batches over high heat for about 3-4 minutes or until well browned and tender. Remove from the pan and set aside. Add the onion to the pan and stirfry over medium-high heat for 2 minutes or until beginning to soften. Add the garlic, ginger, asparagus and carrot and stirfry for 3 minutes or until vegetables are tender but still crisp. Return meat to the pan along with the plum and soy sauces. Stir to heat through and serve with the rice.

ANALYSIS per serving (6)

• Energy kJ (Cal) 1662 (397)
• Carbohydrate (g) 68
• Protein (g) 25
• Fat (g) 3
• Iron, Zinc
  
• Phyto-chemicals

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

SPICY BEAN BURRITOS

FILLING

• spray canola or olive oil
• 1 onion, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 440 g can red kidney beans, rinsed and drained
• 400 g can crushed tomatoes
• 2 tablespoons tomato paste
• 2 teaspoons MAGGI Chilli Sauce
• 8 flour tortillas
• 4 large lettuce leaves, shredded
• 3 tomatoes, chopped
• ½ cup grated reduced-fat tasty cheese
• 4 tablespoons low-fat natural yoghurt

To make the filling, spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add spices and cook, stirring, for 1 minute. Add the beans, tomatoes, tomato paste and chilli sauce. Bring to the boil, reduce the heat and simmer for 4 minutes or until thickened slightly. To sere, divide the filling into four and place on a double layer of tortillas. Roll up and top with lettuce, tomato, cheese and yoghurt.

ANALYSIS per serving (2)

• Energy kJ (Cal) 4203 (1004)
• Carbohydrate (g) 159
• Protein (g) 51
• Fat (g) 17
• Iron
• Calcium, Fibre, Zinc

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 2-4

Copyright: AIS Sports Nutrition - Survival for the Fittest

BEEF FAJITAS

• 1 cup rice
• 1 teaspoon minced garlic
• 3 tablespoons barbecue sauce
• 2 tablespoons MAGGI Chilli Sauce
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 500 g beef, cut into strips
• 250 g cherry tomatoes, quartered
• 400 g can corn kernels, rinsed and drained
• 1 Lebanese cucumber, diced
• 2 tablespoons lemon juice
• olive or canola oil spray
• 1 red onion, sliced
• 1 red capsicum, deseeded and sliced
• 200 g button mushrooms, sliced
• 1 tablespoon chopped jalapeno chillies
• 2 tablespoons chopped fresh coriander
• 12 flour tortillas
• 12 lettuce leaves
• taco sauce, to serve

Cook rice according to packet instructions. Combine garlic, sauces, spices and beef in a plastic bag. Massage to evenly coat meat. Refrigerate for 15-30 minutes to marinate. Meanwhile, to make a salsa, combine tomatoes, corn, cucumber and lemon juice in a small bowl. Spray a nonstick frypan with oil and cook onion, capsicum and mushrooms over medium-high heat until soft. Add meat and cook until browned. Stir through chillies and coriander. Heat tortillas in microwave on HIGH for 30-60 seconds or until warm and flexible. To assemble fajitas, line tortillas with lettuce, top with meat mixture, salsa and taco sauce and roll up. Serve with rice.

ANALYSIS per serving

• Energy kJ 3285
• Carbohydrate (g) 116
• Protein (g) 44
• Fat (g) 13
• Calcium, Iron, Vitamin C

Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest

THAI CHICKEN CURRY

• spray of canola or olive oil
• 1 onion, cut into thin wedges
• 2 tablespoons red curry paste
• 375 ml (1½ cups) can light coconut milk
• 125 ml (½ cup) MAGGI chicken stock
• 500 g or two skinless chicken breast fillets, cut into strips
• 250 g green beans, cut into 3 cm lengths
• 1 green capsicum, thinly sliced
• 2 slender eggplant (aubergine), thinly sliced
• 2 cups white long-grain or jasmine rice
• 1 tablespoon MAGGI fish sauce
• 1 tablespoon lime juice
• 2 teaspoons brown sugar
• 2 tablespoons chopped fresh coriander

Spray a nonstick wok or large frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the curry paste and stirfry for 1 minute. Stir in the coconut milk and stock and bring to the boil. Add the chicken, beans, capsicum and eggplant. Reduce the heat slightly and simmer uncovered for 15 minutes or until the vegetables are tender and the chicken is cooked through. Stir occasionally. Cook the rice in a large saucepan of boiling water for about 12 minutes or until tender. Add the fish sauce, juice, sugar and coriander to the curry, stir through, and serve with the rice.

ANALYSIS per serving (4)

• Energy kJ (Cal) 2540 (610)
• Carbohydrate (g) 92
• Protein (g) 38
• Fat (g) 9
• Iron, Zinc

HINT: Thai curry paste comes in jars, and usually keeps for a few months in the fridge. Red or green paste may be interchanged in this recipe. You can also replace the eggplant with zucchini.
Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4-6

Copyright: AIS Sports Nutrition - Survival for the Fittest