“Varying your protein sources can help provide extra nutrients to support your training,” says Holmes. “Prawns are an excellent source of protein, zinc and vitamin B12. The ginger, garlic and spices will help lower any muscle soreness so you are ready to go again.”
Serves 1 150g shelled raw king prawns, deveined 2 tsp light soy sauce 1 tsp coconut oil 100g soba (buckwheat noodles) 1 garlic clove, finely chopped 1 red chili, finely chopped 1 tsp finely chopped fresh ginger
small red onion, sliced 75g tender stem broccoli, chopped 50g kale, roughly chopped 100ml chicken stock 1 tsp sesame seeds
Time to make: 18 minutes Heat a frying pan over a high heat, then cook the prawns in some of the oil. Add 1 tsp of the soy sauce and fry for a further 2–3 minutes. Transfer the prawns to a plate. Cook the noodles in boiling water for 5–8 minutes or as directed on the packet. Drain. Meanwhile, fry the garlic, chili and ginger, red onion, broccoli and kale in the remaining oil over a medium–high heat for 2–3 minutes. Add the stock and bring to the boil, then simmer for 1-2 minutes, until the vegetables are cooked but still crunchy. Add the prawns and noodles to the pan, heat and combine everything. Serve and top with sesame seeds.
Calories 326, carbs 28.5g, protein 37g, fats 5g