AIS Sports Nutrition

Turkey stirfry with couscous

3/4-1 cup couscous
300g sweet potato, peeled and cubed
olive or canola oil spray
1 onion, sliced
500g turkey breast or cutlets, sliced
250g green beans, sliced into
3cm pieces
1 cup halved yellow squash
250g jar cranberry sauce
100g frozen cranberries (optional)

Cover couscous with 2 cups boiling water and set aside. Heat sweet potato in microwave on HIGH for 2-3 minutes or until soft, set aside. Spray a non-stick frypan or wok with oil and cook onion over medium heat for 5 minutes or until golden. Add turkey and cook until browned. Transfer to a bowl. Add beans to pan/wok and stirfry for 1 minute. Add squash, cranberry sauce, sweet potato, onion and turkey. Stir until cranberry sauce is mixed through, then cook for a further 2 minutes. Add cranberries, if desired, and stir through. Fluff couscous with a fork and serve with stirfry.

 

ANALYSIS 
High Fuel
4
Low Fuel
6
Energy (kJ)
2673
1588
Protein (g)
40
25
Fat (g)
8
5
Carbohydrate (g)
99
56
Vitamin C

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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