AIS Sports Nutrition

Fish chowder

Olive or canola oil spray
1 large onion, diced
2 slices ham, diced
2 celery sticks, diced
1 carrot, diced
1 tsp minced garlic
2 tbs plain flour
3 large (600 g total) potatoes, peeled and chopped
2 cups fish or vegetable stock
375 ml can CARNATION Light & Creamy Evaporated Milk
1 tbs lemon juice
500 g white fish fillets (such as flathead, whiting), cut into chunks
300 g can corn kernels, rinsed and drained
2 tbs snipped fresh chives
4 large or 6 small bread rolls

Spray a non-stick saucepan with oil and cook onion, ham, celery and garlic over medium heat for 5 minutes or until soft. Add flour and potatoes and cook, stirring, for 1 minute. Add stock, evaporated milk and lemon juice, reduce heat to low and simmer for 10-15 minutes or until potatoes are soft. Add fish and corn. Cook, stirring, over medium heat for 5 minutes or until fish is cooked through. Ladle soup into bowls and garnish wit chives. Serve with bread rolls.

 

ANALYSIS 
High Fuel
4
Low Fuel
6
Energy (kJ)
2828 
1650 
Carbohydrate (g)
91 
51
Protein (g)
52 
32 
Fat (g)
5
Calcium, 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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