- Variable carbohydrate level
- Excellent protein source
- Low fat
- Nutritious and flavoursome
This is a fairly simple meal to prepare, but you do need to get your hands dirty rolling meatballs. But you can view this as enjoying a meal. It’s an excellent way of adding some veggies to your main meal, if you don’t have time to make a salad to go with it. You can increase the refuelling capacity by having extra rice to suit your needs, and conversely you can reduce the kilojoule intake by having more salad and less rice. I actually used turkey mince instead of chicken mince which tasted great, although it was probably a little higher in fat as it was the leg meat or brown meat rather than the low fat breast meat. This meatball dish would also work well with pasta as a carbohydrate source, but give the raita a miss as it wouldn’t suit as well. You could also add some chilli in the mix if you like a bit of spice!
- cooking spray
- 450g chicken mince
- ½ medium sized eggplant, cut into 1cm cubes
- 1 tsp grated lemon zest
- 1 tbsp finely chopped mint leaves
- 1 tbsp finely sliced green onions
- 1 ½ cups tomato pasta sauce
- 200g tub low fat natural yoghurt
- 100g low fat ricotta (optional)
- 1 small Lebanese cucumber
- 1 clove of garlic, crushed
- 1 tsp chopped mint leaves
- Spray a large frying pan with oil. Add eggplant and cook over medium heat for 10 minutes, until very soft. You can add small amounts of water to the pan to prevent sticking. Cool.
- Put mince, zest, mint and onion into a large bowl, then add cooked eggplant. Mix together and mould ~20 meatballs with your hands.
- Spray the pan with oil again, and brown the meatballs. Add the tomato pasta sauce to the pan and bring to the boil. Reduce the heat and simmer with the lid on for 20 minutes.
- Meanwhile, make the Raita by grating the cucumber and squeezing out the excess liquid. Mix the yoghurt, mint, ricotta and garlic, to a paste then fold in the cucumber
- Serve the meatballs with steamed rice, green salad and Raita.
- highly nutritious and colourful
- high carbohdyrate
- low fat
This fabulous risotto I first came across when travelling in Munich Germany, served to us by our German friend. Although I have made it many times since, it is always different to the first time. Maybe it was those German cheeses she used. Beetroot seems an unlikely match for a risotto, but the purple colour of the beetroot makes for an outstanding look to the meal. It will be a fabulous hit for your friends or family.
- 2 whole beetroots
- 2 tsp crushed garlic
- 2 sprigs fresh or 1/2 tsp dried thyme
- 1 fennel bulb, finely chopped
- 1 onion
- 1 cup arborio rice
- 100ml red wine
- 500ml vegetable stock
- olive oil
- 1/2 cup grated parmesan cheese
- freshly ground black pepper
Risotto is always a great meal for athletes due to the high carbohydrate content of the rice. This has an extra added carbohydrate bonus from the beetroot as well. It would make a supurb meal for the night before an event, being very low fat, and high carbohydrate. You may want to exclude the wine in the recipe, not to eliminate alcohol from the dish, as all the alcohol evaporates on cooking, but because you may be tempted to drink the rest of the bottle.
- Boil the beets till tender, approximately 30 minutes. Drain most of the juice from the pot, keeping about a cup.
- Chop the beets into small cubes
- In a separate pot cook the onion, garlic and fennel in the oil until translucent
- Add the Arborio rice and cook for a few minutes longer till rice is coated
- Add the wine and cook till evaporated
- Add half the stock, 1 ladel at a time, stirring regularly while cooking
- Add the diced beetroot and thyme to the pot, followed by the remaining stock and continue stirring
- Use the beetroot juice if the risotto gets a little dry and the rice is not done
- When the rice is soft but still slightly al-dente, turn the element off, add the parmesan and pepper and stir vigorously
Serve sprinkled with walnuts, soft goats cheese and rocket leaves to spruce it up a little for a dinner party.
You can roast the beetroot wrapped in foil as opposed to boiling in step #1
you can use chicken stock instead of vegetable for a lightly different flavour