AIS Sports Nutrition

Sam's polenta stack

Topping:
2 tablespoons orange juice
2 tablespoons honey
2 tablespoons soy sauce
300 g skinless chicken breast fillets
olive or canola oil

Polenta base:
300 g can creamed corn
½ cup low-fat milk
2 egg whites, lightly beaten
1 cup polenta (cornmeal)
2 teaspoons baking powder
1 large onion, chopped
½ cup grated, low-fat cheese

Salsa:
4 medium tomatoes, chopped
1 large mango, chopped
300 g can corn kernels, drained
1 red onion, chopped
2 tablespoons coarsely chopped fresh coriander leaves
1 tablespoon coarsely chopped fresh mint leaves

Preheat oven to 180°C (350°F). To make topping, combine juice, honey, and soy sauce. Add chicken, stir to coat, and refrigerate for 30 minutes. Spray a chargrill pan or frying pan with oil and heat. Cook chicken for 5-6 minutes on each side until golden brown and tender. Cut into thin slices. To make polenta base, whisk corn, milk and egg whites in a bowl. Stir in polenta and baking powder, then onion and 3/4 of the cheese. Spray a 20 x 30 cm baking tray with oil and pour in mixture. Sprinkle with the remaining cheese. Bake for 30-35 minutes or until golden and firm. To make salsa, mix all ingredients in a bowl until combined. Cut polenta into pieces and serve with chicken slices and salsa.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2251 (539)
1501 (359)
Carbohydrate (g)
77
51
Protein (g)
34
22
Fat (g)
10
7
Vitamin C, Zinc, Calcium, Iron

Preparation time: 30 minutes
Cooking time: 50 minutes
Serves: 4-6

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