Five fab ke­babs

Here’s how quick and nu­tri­tious ke­babs can be a run­ner’s su­per­food

Runner's World (UK) - - The Fit Food Handbook -

Thread the main ingredients onto the skew­ers. Whisk the sauce ingredients and brush half the mix­ture onto the ke­babs 15 mins be­fore grilling. Heat grill. Grill the ke­babs, turn­ing once (see recipes for time). Brush on re­main­ing sauce half­way through cook­ing. All recipes serve four. PORK SOUVLAKI Pork fil­let is a par­tic­u­larly lean cut that’s rich in pro­tein, to speed re­cov­ery. Pep­padew pep­pers (read­ily avail­able in jars) add a sweet-spicy kick, and fen­nel lends a dis­tinc­tive flavour. Grill time: 10 min­utes SKEW­ERS 450g pork fil­let, cut into 2½ cm pieces 125g Pep­padew pep­pers 1 fen­nel bulb, cut into 2½ cm chunks SAUCE 3 tbsp olive oil Juice of 1/2 a lemon 1 tsp dried oregano 1/2 tsp smoked pa­prika 1/4 tsp salt NUTRI­TION PER SERV­ING Kcals 272, Carbs 12g, Pro­tein 25g, Fat 14g SMOKY MAPLE CHICKEN Chicken pro­vides mus­cle-re­pair­ing pro­tein. Chipo­tle pep­per con­tains cap­saicin, which may help curb overeat­ing. Grill time: 10 min­utes SKEW­ERS 450g chicken, cut into 2½ cm pieces 2 cour­gettes, cut into 2½ cm-thick slices 2 pep­pers, cut into 2½ cm chunks SAUCE 3 tbsp maple syrup 1 tbsp cider vine­gar 1 tbsp tomato paste 1 tsp chipo­tle paste 1/2 tsp gar­lic pow­der 1/4 tsp salt 1/2 tsp cumin NUTRI­TION PER SERV­ING Kcals 209, Carbs 17g, Pro­tein 23g, Fat 5g

GRILLED HAL­LOUMI Hal­loumi pro­vides plenty of boneb­uild­ing cal­cium. Grill time: 8 min­utes SKEW­ERS 280g hal­loumi cheese, cut into 2 cm cubes 150g cherry toma­toes 1 small aubergine, cut into 2½ cm chunks 1 red onion, cut into 2 cm chunks SAUCE 3 tbsp olive oil 1 tbsp lemon juice 2 tsp harissa paste 1 clove of gar­lic, minced 1/4 tsp ground black pep­per NUTRI­TION PER SERV­ING Kcals 357, Carbs 9g, Pro­tein 17g, Fat 31g PESTO STEAK Beef con­tains iron, to aid top run­ning per­for­mance. The anti-in­flam­ma­tory pow­ers of olive oil help soothe postrun in­flam­ma­tion. Grill time: 8 min­utes SKEW­ERS 450g sir­loin steak, cut into 2½ cm cubes 225g but­ton mush­rooms, stems re­moved 8 shal­lots, peeled and halved length­wise SAUCE 2 tbsp pesto 1 tbsp horseradish Juice of ½ lemon 2 tsp olive oil NUTRI­TION PER SERV­ING Kcals 424, Carbs 30g, Pro­tein 31g, Fat 22 g TERIYAKI SCAL­LOP Scal­lops are high in pro­tein. Av­o­cado is rich in healthy fats. Grill time: 6 min­utes SKEW­ERS 675g scal­lops, orange roe (coral) re­moved 1 large red pep­per, cut into 2½ cm chunks 2 av­o­ca­dos, cut into 2½ cm cubes 330g pineap­ple chunks SAUCE 2 tbsp low-sodium soy sauce 1 tbsp rice vine­gar 1 tbsp lime juice 2 tsp sesame oil 1 tsp Sriracha sauce 1 tsp grated fresh gin­ger NUTRI­TION PER SERV­ING Kcals 315, Carbs 26g, Pro­tein 23g, Fat 14g

Pork souvlaki Grilled hal­loumi Smoky maple chicken

Teriyaki scal­lop Pesto steak Mush­rooms are rich in the min­eral se­le­nium, which helps main­tain a healthy im­mune sys­tem.

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