AIS Sports Nutrition

Sam's polenta stack

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

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 
Energy kJ (Cal)
2251 (539)
1501 (359)
Carbohydrate (g)
Protein (g)
Fat (g)
Vitamin C, Zinc, Calcium, Iron

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

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