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
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
