AIS Sports Nutrition

Beef stroganoff

375-500g fettuccine
400g rump steak
olive or canola oil spray
50g lean bacon, chopped
1 onion, chopped
1 small carrot, peeled and finely sliced
1 stick celery, finely sliced
2 tsp minced garlic
200g button mushrooms, halved
1 tbs plain flour
375ml can CARNATION Light & Creamy Evaporated Milk
2 tsp French mustard
1 tsp soy sauce
1/4 cup tomato paste
freshly ground black pepper
fresh flat-leaf parsley leaves, to garnish green salad, to serve

Cook pasta according to packet instructions. Meanwhile, cook steak in a large non-stick frypan over medium-high heat for 3-5 minutes each side or until cooked to your liking. Remove from heat and allow to rest. Reduce heat to medium, spray frypan with oil and cook bacon, onion, carrot, celery, garlic and mushrooms until onion is soft. Add flour and cook, stirring, for 1 minute. Gradually add evaporated milk, then mustard, soy sauce and tomato paste. Bring to the boil, then reduce heat to low and simmer, stirring, until thick. Slice steak into strips, add to pan and heat through. To serve, ladle beef mixture over pasta, sprinkle with pepper and garnish with parsley. Serve with a green salad.

 

ANALYSIS  
High Fuel
4
Low Fuel
6
Energy (kJ)
2954
1674 
Protein (g)
 50
 31
Fat (g)
8
Carbohydrate (g)
 103
55 
Calcium, Iron

Serves: 4-6
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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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