Lazy recipes for active people

Ironman Prawn and Vegetable Noodles

• ½ packet Hokkein Noodles

• 250g green prawns (peeled and vein removed)

• ½ tbsp canola oil

• 1 clove garlic

• ½ capsicum, seeded and sliced

• 100g mushrooms, sliced

• 1 cup broccoli (approximate half a head) but into florets

• ½ cup bean sprouts

• ½ cup carrots

• 1 tbsp oyster sauce

• ½ tbsp soy sauce

• ½ tbsp rice vinegar

Method: 1. Prepare the noodles according to the instructions on the packet
2. Heat wok to a medium to high heat. Add oil and when hot add the vegetables, continually stirring. After a couple of minutes add the prawns, cooking until they have changed colour.
3. Add noodles and sauces and continue cooking until heated through. Serve immediately.

Tip: Prawns are an excellent, healthy food as they are high in protein yet low in fat and calories. They are a fast and delicious addition to many meals and very versatile to boot! Make sure you get your prawns from a reliable source – Australian grown are the best as they will be fresher.

For more great training recipes, check out trizone.com.au

Chicken Burritos (Serves 2)

• 1 chicken breast

• ½ sliced red onion

• ½ cup kidney beans

• Burrito Seasoning to taste (you can buy seasoning mix from the supermarket)

• Tortilla Wraps (preferably wholewheat or multigrain)

• Shredded iceburg lettuce

• 1 sliced tomato

• ½ avocado

• Salsa or chilli sauce to taste

Method: 1. Slice the chicken breast into thin strips. Place in a bowl and add the seasoning to taste. Mix thoroughly so that all the chicken is covered.
2. Heat a small amount of oil in a fry pan. Add the onion and fry slowly until soft.
3. Add the chicken and cook on a medium heat for five minutes until golden brown and cooked through
4. Add the kidney beans and cook until heated.
5. To assemble, lay a tortilla flat and add chilli sauce, salsa, avocado, tomato, lettuce and the chicken mix to taste. Roll it up, tucking the bottom of the tortilla in so the contents don’t fall out. Make sure you don’t overfill burrito or it will be very messy to eat!

Tip: Kidney Beans are used in traditional Mexican dishes. They have a low Glycemic Index (GI) which means that they take longer to digest and keep you fuller for longer. They are also packed with protein, fibre, are low in fat and entirely cholesterol free.

Couscous Salad (Serves 2)

• 1 cup of couscous

• 200ml hot vegetable stock

• 1 red onion

• ½ lebanese cucumber, diced

• 1 capsicum, diced

• 1 small can corn kernels

• 2 tbsp freshly sliced parsley

• 2 tbsp pesto

• 50g feta

• A handful of toasted almond slivers

Method: 1. Place the couscous in a bowl and pour over the hot stock. Cover and let sit while you prepare the rest of the salad.
2. Dice the onion, capsicum and cucumber. Drain the corn. Finely shred the parsley.
3. After 10 minutes, fluff the couscous with a fork. Mix through the vegetables, parsley and pesto.
4. Divide the salad between two plates. Crumble feta onto couscous then sprinkle with toasted almond slivers.
5. Enjoy!

Tip: Almonds are an excellent source of calcium, Vitamin E and magnesium. Whilst they are high in fat, the kind of fat they contain has been linked to a reduction in heart disease and reduced risk of heart attack. You can eat them whole as a nutritious snack or find ways to include them in your meals, like adding them to salads.

For more great healthy recipes, check out Runner's World

Tuna Nicoise (Serves 2)

This might look as though it's a little fiddly, but it’s really quite simple and tastes amazing.

• Shredded Cos Lettuce (enough for two people)

• 1 medium tin of tuna – preferably in brine

• 1 punnet of cherry tomatoes, halved

• 1/2 red onion, finely sliced

• 200g grean beans, trimmed

• 2 hard-boiled eggs, quartered

• 5-6 cooked new potatoes, quartered

• Handful of black olived

• Tinned or bottles anchovies (if desired)

Dressing:

• 3 tbsp olive oil

• 1 tbsp Dijon or whole grain mustard

• 2 tbsp white wine vinegar

• Salt and pepper to taste

Method:
1. You can save a lot of time by doubling up on the things you’re doing. Bring water to the boil in a saucepan then add the new potatoes and cook for five minutes. Then add the the eggs to the pan and cook for a further 3 minutes. Finally place the beans in a steamer over the saucepan and after 3 more minutes, remove the pan from the heat. Blanche the beans in cold water to refresh, drain the potatoes and soak the eggs in cold water for a few minutes before peeling
2. Meanwhile begin preparing the salad. Shred the lettuce and place on individual plates. Drain the tuna and arrange evenly on each plate.
3. Cut up the remaining ingredients and add to each plate.
4. In a small bowl or glass jar, place all of the dressing ingredients and whisk or shake until well combined.
5. Pour dressing over the salad and enjoy!

Tip: Tuna is cheap and an excellent source of protein, which is great for repairing muscles after a hard work out. It also contains omega-3 fatty acids which have been linked with lowered cholesterol and improved brain function. One serve also contains 40% of your daily requirement for B12 which is only found in meat and mushrooms.

Marinated Kangaroo and Vegetables (Serves 2)

• 1 marinated Kangaroo fillet (you can pick these up in your local supermarket and they’re all done for you)

• Broccoli, cut into florets

• Asparagus spears, tough ends removed

• Bok Choy, washed, cut into quarters

• Toasted sesame seeds

• ½ tbsp olive oil

• 1 tsp balsamic vinegar

Method 1. Heat a grill pan or fry pan until quite hot. Cook the Kangaroo fillet for approximately 3-4 minutes either side or until it is cooked how you like it. Kangaroo is very low in fat so you shouldn’t cook it well done or else it can be tough. When cooked, remove from the heat and place on a covered dish to rest for five minutes.
2. Meanwhile steam the vegetables in a bamboo steamer or in the microwave. The asparagus and bok choy will take slightly less time to cook so add this after the broccoli
3. Mix together the olive oil and balsamic until well combined
4. Slice the kangaroo across the grain and serve with the vegetables. Pour oil and vinegar combination on the vegetables and scatter with sesame seeds. Enjoy!

Kangaroo is lower in saturated fat than regular beef and is rich in protein. Surprisingly it is also a source of omega-3 fats – a fat normally associated with fish. It is believed that this is because kangaroo are raised on a grass diet. Read more about why eating Skippy is so good for you.