AIS Sports Nutrition

Haimo's smoked salmon & pikelet salad

Use a non-stick pan on a low to medium heat — if it is too hot, the mixture will brown too quickly and the centre of the pikelet will remained uncooked

1 cup self-raising flour
2 eggs
1/2 cup skim milk
1/2 cup chopped fresh coriander
400g can corn kernels, rinsed and drained
olive or canola oil spray
150g baby spinach
300g smoked salmon, cut into strips
1 red onion, thinly sliced
1 avocado, sliced
200g cherry tomatoes, halved
200g PETERS FARM Natural No Fat Set Yogurt
2 tbs snipped fresh chives or chopped dill

Preheat oven to 180°C (350°F). Line a baking tray with non-stick paper. Sift flour into a bowl. Whisk eggs and milk together and pour into dry ingredients, whisk to a smooth batter. Fold in coriander and corn. Lightly spray a large non-stick frypan with oil. To cook 4 pikelets at a time, drop 11/2 tablespoonfuls of mixture into pan for each, allowing room for spreading. Cook over medium heat for 3 minutes each side. Transfer to a baking tray and repeat with remaining mixture. Bake pikelets in oven for 10 minutes or until risen. Serve pikelets on a bed of spinach, and top with salmon, onion, avocado and tomatoes. Add a dollop of yogurt and sprinkle with chives or dill.

 

ANALYSIS  
High Fuel
4
Low Fuel
6
Energy (kJ) 2245
1497 
Protein (g)
 34
23
Fat (g)
 21
 14
Carbohydrate (g)
 50
 33
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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