Ginger and Lime Prawns with Rice

Key Features

  • lean protein source
  • very low fat
  • variable carbohydrate to suit needs

This dish I made up with little bit of referencing from my cookbooks, but essentially because I had some fresh ginger root and a lime in the fridge, and the prawn cutlets were on special at my grocery shop! Voila. It tasted so fresh and healthy, with a slightly Japanese style flavour. It was also really easy to prepare and cook, and didn’t take up too much time.

 

INGREDIENTS
(Serves 2)
  • 400g raw prawn cutlet meat
  • 1 tsp fresh grated ginger
  • juice of 1 lime
  • 1 tbs soy sauce
  • 2 tsps sesame seeds
  • chili powder or crushed dried (optional)
  • dash of sesame oil (or other)
  • jasmine rice, cooked
  • 1 carrot, julienne
  • 1 small zucchini, julienne

A great meal for athletes with the carbohydrate content able to be varied depending on stage of training and size. It is a really low fat meal while still packed with flavour and punch if you add chili. The vegetables can be changed to preferred options, and you could also stir-fry the vegetables with the prawns as an alternative preparation.

Method

  1. Place prawns, ginger, lime, soy sauce, chili and sesame seeds in a bowl and let marinade
  2. Cook desired amount of rice
  3. Julienne the vegetables, and steam or microwave for 2-3 minutes to the desired texture
  4. Heat the oil in a non-stick frying pan, and fry the prawns in two to three batches for a few minutes until opaque
  5. Also heat all the marinade to use as a sauce
  6. Serve the prawns, with the rice and vegetables.

Salmon and Coriander Pasta

Key Features

  • high carbohydrate
  • moderate fat
  • good source of omega -3

This pasta meal is one I actually made up myself. Coriander is one of my favourite herbs (along with basil). I use it a lot when cooking Asian stir-fry dishes, but it also goes really well in this salmon dish. The dish is so quick to prepare it will only take 1/2 an hour, and it doesn’t require any tricky preparation techniques. It is a high carbohydrate meal as it is based on pasta, and is moderate fat due to the cream it contains (a tip below to reduce this). There is a range for the amount of cream in the recipe because you can reduce or increase the amount depending on how ‘creamy’ you like your pasta. This will also effect the fat content. The recipe asks for tinned salmon, but if you’re not on a budget you could also use fresh salmon.

 

INGREDIENTS
(Serves 2)
  • 250g fettucini
  • 3/4 cup sliced green beans
  • 1/2 – 1 cup light thick cream
  • 1 tsps brown sugar
  • 1 small lime; 1/4 cup juice and 1 Tbs grated rind
  • 1 bunch of coriander, chopped
  • 1 tsp crushed garlic
  • 1/2 red onion, diced
  • 400g tin salmon

This meal is a great one for athletes with its high carbohydrate content. If you are wanting a lower energy meal, you can make the recipe to serve 3 and include a side salad to increase the fibre and nutrient density. To reduce the fat contect for athletes who are wanting to reduce skinfold levels, or keep them low, replace the cream with low-fat evaporated milk, which has a much lower fat percentage and still has a creamy texture. The green beans can be replaced with another geen vegetable like snow peas or even brocolli!

Method

  1. Cook the pasta, adding the beans in the last few minutes so they are bright green
  2. Meanwhile heat a splash of olive oil in a large frying pan and fry the onions and garlic for a few minutes
  3. Add cream, lime rind, lime juice, sugar, coriander and salmon, heat till warm
  4. Drain the beans and pasta, add to the pan and toss well
  5. Serve with cracked pepper and grated parmesan cheese.

Stuffed Squid with Olive Salad

Key Features

  • More gourmet
  • Variable carbohydrate content
  • Very low fat

This recipe is a fabulous light summery meal, with a slightly higher degree of difficulty in making, but well worth it! The idea came from the Masterchef series, where the stuffed squid was a pressure test. I have changed it to make it a bit easier to prepare at home, lower in fat, and higher in carbohydrates. Buying already prepared squid tubes is much easier than having to prepare a whole squid – my kitchen is not big enough for that! The salad is so simple and tasty, but I thought after making it that you could combine the rice into the salad to make a great rice salad. The squid stuffing has a great lemony bite.

 

INGREDIENTS
(serves 2 medium sized meals)
  • 2 squid tubes, cleaned and gutted by a fishmonger
  • dash of olive oil
  • 2 anchovy fillets
  • 1 tsp crushed garlic
  • 2 green onions, finely chopped
  • 1 tsp grated lemon rind
  • 1 tbs lemon juice
  • 2 tbs fresh parsley, chopped
  • 3/4 cup fresh breadcrumbs
  • 1 tomato, seeded and diced
  • 100g green beans, blanced
  • 1/2 cup kalamata olives, pitted
  • 2 tbs balsamic vinegar
  • 1 cup plain white rice

Keep the rice seperate from the salad if you want to manipulate the carbohydrate content of the dish to suit your different levels of training and sport. This dish is suited to the more skilled athlete in the kitchen, as the stuffing can get a bit fiddly.

Method

  1. put the rice in a pot with 2 cups of cold water, bring to the boil, then reduce heat to simmer till the rice is cooked. There should be no water left
  2. cook the garlic, anchovies and onions in a dash of oil, until soft
  3. combine this mixture in a bowl with the lemon rind, juice, parsley and breabcrumbs
  4. spoon the mixture into the squid tubes, and seal with toothpicks at the ends
  5. grill or panfry the squid over medium-high heat, turning occasionally, till golden and just cooked through
  6. meanwhile, combine the tomato, green beans, olives and vinegar in a bowl
  7. slice and serve the squid, with 1/2 the salad and adequate rice.

Grilled Fish with Pear Risotto

Key Features

  • Very low fat
  • High carbohydrate
  • Good source of omega-3 fatty acids
  • Quick and easy to cook

Risotto is a great one-pot dish and is very quick to make. It is the type of meal that you can substitute whatever ingredients you have in your fridge or pantry. This great tasting risotto is a perfect match with grilled fish. The recipe has been modified from Sally James’ Victor Chang Cardiac Research Cookbook, with the original recipe using beef, which I replaced with fish, as I thought it better suited the lemony risotto.

INGREDIENTS
(Serves 2 hungry athletes or 3 for a smaller portion)
  • 2 dashes of olive oil
  • 1 pear, peeled and diced
  • juice and zest of 1/2 lemon
  • freshly ground pepper
  • 1 onion, diced
  • 1 cup arborio rice
  • 1/2 cup white wine (optional)
  • 3 cups stock (chicken or vegetable)
  • 10 basil leaves, finely chopped or 1/2 teaspoon dried basil
  • 2 Tbs grated parmesan cheese
  • 3 fillets whiting or other white fish

Rice dishes are a great source of carbohydrate, and risotto is a fabulous meal for endurance athletes, and any athlete that has to run! This recipe will produce 3 medium sized serves however, if your training load is high it will only suffice for 2 meals. Alternatively you can enjoy this meal with some bread. If you are carbohydrate loading, I would suggest you leave the fish out, and include bread.

Method

  1. using a deep non-stick cooking pot, panfry the pear in a dash of oil till slightly soft, set aside and add 1/2 the lemon juice
  2. fry the onion in another dash of oil, till soft, then add the rice, stir for 2 minutes
  3. add the wine, stir till mostly evaporated
  4. add 1/2 cup of stock, stir till mostly absorbed, then continue adding stock slowly 1/2 a cup at a time
  5. after 15 minutes add the pear back to the dish, with some pepper, and dried basil (if using)
  6. when the rice is almost ready, soft with a light firmness inside, add the remaining lemon juice, zest and fresh basil (if using)
  7. turn off the heat and add the cheese, stir vigorously
  8. meanwhile barbecue or grill the fish with a sprinkle of pepper, and serve atop the risotto
  9. serve with a side salad and enjoy your delicious meal!