Teriyaki chicken
1 1/2-2 cups sushi rice or soba noodles
500g chicken breast fillets, sliced
1/3 cup soy sauce
3 tbs mirin (sweet Japanese rice wine)
2 tbs caster sugar
2 cups MAGGI Real Chicken Stock
4 green shallots, diagonally sliced
300g broccoli florets
200g snow peas
1 red capsicum, deseeded and sliced
1 tbs cornflour
Cook rice or noodles according to packet instructions. Combine chicken, soy sauce, mirin and sugar in a non-metallic bowl and refrigerate for 30 minutes to marinate. Bring chicken mixture and stock to the boil in a saucepan, then reduce heat to low and simmer for 5 mintues. Add vegetables and simmer for 3 minutes, then cover and cook for a further 5 minutes. Mix cornflour with 1 tablespoon water and add to pan. Stir until sauce boils and thickens. Serve with rice or noodles.
| ANALYSIS |
High Fuel
4
|
Low Fuel
6
|
|---|---|---|
| Energy (kJ) |
2720
|
1561
|
| Protein (g) |
42
|
27
|
| Fat (g) |
8
|
6
|
| Carbohydrate (g) |
98
|
52
|
| Iron, Vitamin C |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
