AIS Sports Nutrition

Calamari salad

1-1 1/2 cups couscous
1/2 cup red wine vinegar
2 tsp minced garlic
2 tbs olive oil
500g calamari tubes, cleaned and cut into rings
1 cup chopped celery
1 small cucumber, chopped
1 each small red, green and yellow
capsicum, deseeded and cut into long, thin strips
3 green shallots, chopped
2 tbs chopped fresh flat-leaf parsley
1 finely chopped fresh jalapeƱo chilli

Cover couscous with 3 cups boiling water and allow to stand. Mix vinegar, garlic and oil in a small bowl. Bring 1 cup water to a low boil in a frypan. Stir in squid and cook for 2 minutes or until opaque and tender. Drain and cool. Mix celery, cucumber, capsicums, green shallots, parsley and chilli in a large bowl. Gently toss with squid and dressing. Refrigerate until serving.
Fluff couscous with a fork and serve with squid.

 

ANALYSIS 
High Fuel
4
Low Fuel
6
Energy (kJ)
2690 
1406 
Protein (g)
  37
22
Fat (g)
  12
Carbohydrate (g)
  93
43 
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 

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