AIS Sports Nutrition

Combination chow mein

2 cups rice
olive or canola oil spray
150g green prawns, peeled and deveined with tails left intact
1 1/2 tsp minced garlic
200g beef, sliced
200g chicken breast fillet, sliced
1 cup broccoli florets
1 carrot, peeled and thinly sliced
6 button mushroooms, thinly sliced
1/4 cup canned bamboo shoots, rinsed and drained
1/2 cup snow peas, halved
1 small onion, thinly sliced
1 cup sliced cabbage
1 tbs MAGGI Fish Sauce
2 tbs MAGGI Oyster Sauce
2 1/2 tsp caster sugar
1/4 tsp freshly ground black pepper

Cook rice according to packet instructions. Spray a non-stick wok or frypan with oil and stirfry prawns over high heat for 3 minutes or until opaque. Remove and set aside. Add garlic, beef and chicken and stirfry for 5 minutes or until cooked through. Add vegetables, sauces, sugar and pepper and stirfry for 2-3 minutes or until vegetables are just tender. Add prawns and stir-fry until heated through. Serve with rice. Tip: Use MAGGI Mince Chow Mein Recipe Mix as a short cut. Rice can be substituted with MAGGI 99% Fat Free 2 Minute Noodles.


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Iron, 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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