AUTHORS
SIMONE AUSTIN Simone Austin is an Advanced Sports Dietitian who has worked with elite sport for the last 25 years . Simone ’ s book ,
Eat Like An Athlete , is a great resource for people looking to boost their performance and energy through nutrition . Learn more via
www . simoneaustin . com . au and follow her on Instagram
@ simone _ austin .
THAI GREEN CHICKEN CURRY
Serves 4 Warm up with this lighter version of a green curry from Sports Dietitians Australia .
INGREDIENTS METHOD
} 1½ cup jasmine rice } Olive oil spray } 500g chicken breast } 1-2 tbsp green curry paste } 375ml evaporated milk } 1 tsp coconut essence } 4 kaffir lime leaves ( finely shredded ) } 200g green beans ( trimmed and halved ) } 200g baby corn } 200g broccoli florets } 200g bamboo shoots } 2 tbsp fish sauce } 2 tbsp brown sugar } 1 tbsp cornflour } Coriander to garnish
1 . Cook rice according to packet instructions .
2 . Spray wok , stir-fry chicken over medium-high heat for five minutes or until browned . Add curry paste and stir until fragrant .
3 . Stir in milk , coconut essence and lime leaves and bring to the boil .
4 . Reduce heat to low , add beans , broccoli , corn and shoots and simmer for five minutes or until beans are tender .
5 . Add fish sauce and brown sugar . Blend cornflour with 2 tbsp water ,
stir into wok and cook until curry is boiling and slightly thicker . 6 . Serve with rice and garnish with coriander .
Spice mix } 2 tsp paprika } 2 tsp ground cumin powder } 1 teaspoon chili powder } pinch each of sugar and salt
METHOD
CHILLI CON CARNE WITH EXTRA VEGGIES
Serves 4-6
I love the autumnal colours and warming spices in this rustic plant-based dish – simple gut health food at its best .
INGREDIENTS
} 1 tbsp extra virgin olive oil } 1 onion ( finely chopped ) } 2 cloves garlic ( finely chopped ) } 1 red pepper ( finely diced ) } 500 grams lean beef mince } 1 x 425g can crushed tomatoes } 4 tbsp tomato paste } 1 can kidney beans ( drained ) } 1 cup frozen corn kernels } 6 button mushrooms ( diced ) } 250ml beef stock } 2 cups fresh spinach leaves or
1 packet frozen spinach } Freshly ground black pepper
1 . Heat extra virgin olive oil into a pan and sauté the capsicum , garlic and onion until lightly golden . 2 . Add the mince and break up , cooking until browned . 3 . Add the spice mix and stir through . 4 . Add the crushed tomatoes , tomato paste , kidney beans , corn , mushrooms and beef stock then simmer for about five minutes .
5 . When nearly cooked , add in the spinach .
6 . Cook until kidney beans are sufficiently soft and spinach completely wilted .
7 . Serve with desired accompaniments and enjoy !
12 YMCA HEALTHY LIVING MAGAZINE