Ginger Chicken Stir-Fry
460 kcal · 34 g protein · 42 g carbs · 15 g fat · 20 min
Ingredients
- 140 g chicken breast, sliced thinly
- 150 g mixed vegetables (capsicum, snow peas, baby corn)
- 140 g cooked brown rice
- 1 tbsp reduced-salt soy sauce, 1 tsp sesame oil
- 1 tsp fresh ginger, grated
Method
Heat sesame oil in a wok over high heat. Cook chicken for 4–5 min until golden. Add ginger and vegetables, stir-fry for 3–4 min until crisp-tender. Add soy sauce, toss through. Serve over brown rice.
Tropical Yoghurt Bowl
295 kcal · 15 g protein · 36 g carbs · 9 g fat · 5 min
Ingredients
- 170 g plain Greek yoghurt
- 80 g seasonal fruit (mango, kiwi or berries)
- 15 g toasted coconut flakes
- 1 tbsp pepitas
- Drizzle of honey (optional)
Method
Spoon yoghurt into a bowl. Top with sliced fruit, coconut and pepitas. Drizzle with honey if desired. A quick breakfast or post-training snack that requires no cooking.
Lentil & Roasted Root Soup
370 kcal · 18 g protein · 48 g carbs · 8 g fat · 40 min
Ingredients
- 150 g red lentils
- 200 g mixed root vegetables (carrot, sweet potato, parsnip)
- 400 g tinned diced tomatoes
- 500 ml vegetable stock
- 1 tsp each: cumin, turmeric, smoked paprika
- 1 tbsp olive oil
Method
Roast diced root vegetables with olive oil at 200 °C for 20 min. Meanwhile simmer lentils in stock and tomatoes with spices for 15 min. Add roasted vegetables, cook 5 min more. Blend partially for a chunky texture or fully for smooth. A winter staple that freezes well for up to 3 months.