- 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.
- packed with flavour
- moderate to low fat
- very high fibre
- high carbohyddrate
- high in iron
This dish was inspired by a meal I ordered at a local restuarant. There’s no doubt the original chef-made version was very high fat, but I have recreated it as a healthy alternative. It is a pesto flavoured risotto made with pearl barley instead of the traditional arborio rice. Pearl barley is a high fibre grain that needs to be cooked for longer than rice (due to the unrefined nature of it), and is often soaked overnight for quickest cooking. The feta cheese matches really well with the lamb in this dish, and the tomato just adds colour and a fresh cool flavour.
(Serves 3, or 2 hungry athletes)
- 2 cups of pre-soaked pearl barley (~1 cup dry)
- 400g boneless lean lamb (backstrap)
- dash of oil
- 1 onion, diced
- 1/4 cup balsamic vinegar
- 2 cups beef stock
- 1 cup broccoli florets
- 2 Tbs pesto
- 50g feta cheese
- freshly ground black pepper
- 1 tomato roughly chopped into 2cm cubes
Barley has a slightly lower carbohydrate content per gram than other refined white rice due to the fiberous husk, however is comparable nutritionally to brown rice. You could also use brown rice as an alternative in this recipe. The lamb makes this recipe high in iron and suitable for female athletes, or distance runners. The lamb should be low fat to reduce the amount of saturated fat, however pesto contains a lot of fat but the good type of oil, so if you are trying to reduce body fat, reduce or eliminate the amount of pesto, and replace with 1/2 bunch of fresh basil to boost the flavour.
- Soak barley overnight if possible, otherwise cooking time will be increased
- Fry the lamb in a non-stick fry pan until cooked and slightly pink in the centre (or as desired), leave to rest steps 3 & 4, then slice thinly while waiting in step 5
- Using a deep non-stick pot, fry onions on med-high heat with a dash of oil till soft
- Add pearl barley to the pot, then add the baslamic vinegar, stir till mostly evaporated
- Add 1 cup of stock and cook until mostly absorbed (~5 minutes)
- Add broccoli and second cup of stock and cook until mostly absorbed (~5 minutes)
- Add small amounts of water until barley is soft but still with a slight crunch
- Add the sliced lamb
- Turn off heat and stir in pesto, crumbled feta and pepper
- Serve and top with diced tomatoes.