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