5 healthy dinners for event week

Chicken with Asian greens, next to stuffed eggplants with cheese and tomatoes

Wholesome recipes to take you to the start line!

With HBF Run just around the corner, this week is all about being as prepared as can be.

Fuelling your body with the right nutrients could make all the difference to how you feel on Sunday morning.

These wholesome meals, suggested by ISOWHEY, are sure to give you the balance of carbohydrate, protein and good fats that you need this week.

See this article for more detailed recommendations on carbohydrate intake but...

Whatever distance you’re taking part in, tuck in, enjoy and we’ll see you at the start line!

Warm chicken vermicelli salad with Asian greens

An image showing the warm chicken vermicelli salad with Asian greens.

Serves: 2

Prep time: 1 hour 20 minutes 

Cook time: 20 minutes

Ingredients: 

  • 300g skinless chicken breast fillets
  • 100g rice vermicelli noodles
  • 1 small Chinese cabbage, shredded
  • 1 medium carrot, cut into matchsticks
  • 3 shallots, finely sliced
  • 1/3 cup mint leaves, roughly chopped
  • 1/3 cup coriander leaves, roughly chopped
  • 1⁄4 cup red mint,* roughly chopped
  • 1⁄4 cup Thai basil leaves, roughly chopped
  • 4 Vietnamese mint leaves, roughly chopped

Marinade:

  • 1⁄2 cup Shaoxing cooking wine*
  • 1 tbsp light soy sauce
  • 1cm fresh ginger, finely chopped
  • 1 tbsp sweet chilli sauce or lime ginger sauce

Dressing:

  • 1 clove garlic, finely chopped
  • 1cm fresh ginger, finely chopped
  • 1 long red chilli, finely chopped
  • 1/3 cup rice wine vinegar
  • 1⁄4 cup light soy sauce
  • Juice of 1 lime
  • 1 tsp sesame oil
  • 1 tsp honey (to taste)
  • Fresh bean sprouts (optional)

*From Asian food stores. 

Method:

  1. Marinate the chicken in the marinade ingredients for up to 1 hour.
  2. Preheat an electric wok or heat a wok on the stove to medium heat and cook the chicken covered until cooked through.
  3. To check that the chicken is cooked, slice through the middle and look to see that it is no longer pink. Keep warm.
  4. Place the vermicelli rice noodles into a bowl, pour over boiling water and let stand for a few minutes to soften.
  5. Drain the noodles, then chop and place into a bowl.
  6. Add in Chinese cabbage, carrot, shallots and herbs. Toss to combine.
  7. Mix the dressing ingredients together, add to the salad bowl and toss to combine.
  8. Slice the chicken breast and add to the salad.
  9. Top with fresh bean sprouts (optional).

 

Baked mixed mushrooms with wholemeal pasta

Baked mixed mushrooms in an oven pasta dish.

Serves: 2

Cooking time: 30 minutes

Ingredients:

  • 140g wholemeal penne pasta
  • 1 tbsp olive oil
  • 1 small red onion, finely chopped
  • 200g mixed mushrooms (button, portobello, Swiss brown), sliced
  • 1 clove garlic, crushed
  • 1 tsp fresh thyme, finely chopped
  • 1 tbsp fresh flat parsley, finely chopped
  • 150mL chicken stock
  • 1 tsp cornflour
  • Cracked black pepper
  • 100g reduced-fat ricotta
  • 30g parmesan cheese, finely grated
  • 1⁄2 cup soft breadcrumbs, wholemeal  

Method:

  1. Preheat oven to 180°C. Cook penne pasta in boiling salted water for 10 -12 minutes or until al dente. Drain and place into ovenproof baking dish.
  2. Heat oil in a frypan on medium heat. Sauté onion, mushrooms and garlic. Add in herbs. 
  3. Combine stock and cornflour and add to the pan to thicken. Season with cracked black pepper.
  4. Remove from the heat and mix through the ricotta. Pour over the penne pasta in the baking dish and sprinkle with the parmesan and breadcrumbs.
  5. Bake for 15-20 minutes until golden brown.
  6. Sprinkle with extra chopped parsley and serve with a rocket salad.

 

Polenta with roasted tomato and eggplant sauce

A photo showing the polenta, roasted tomato and eggplant dish.

Serves: 2

Prep time: 15 minutes

Cook time: 30 minutes

Ingredients:

  • 1 cup polenta
  • 2 and 1⁄2 cups water
  • 1 punnet cherry tomatoes
  • Extra virgin olive oil spray
  • 2 tsp fresh thyme, roughly chopped
  • 1 medium eggplant, chopped
  • 1 clove garlic, finely chopped
  • 1 tbsp fresh parsley, roughly chopped
  • 100g low-fat ricotta

Method:

  1. Preheat the oven to 200°C.
  2. Place the eggplant into an ovenproof dish and spray with olive oil.
  3. Roast eggplant for 10 minutes then add in the cherry tomatoes and sprinkle with thyme.
  4. Roast for another 10 minutes or until the eggplant is golden brown and the tomatoes are softened but not dry.
  5. Place water in a large saucepan and bring to the boil over high heat.
  6. Gradually add the polenta in a thin steady stream, stirring constantly with a wooden spoon for 3-5 minutes or until polenta thickens. The more you stir the better the polenta will turn out.
  7. Remove from heat.
  8. Pour into a non-stick lamington tin that has been lightly sprayed with extra virgin olive oil.
  9. Allow to cool and set.
  10. Top the polenta with the roasted eggplant and cherry tomatoes, dot with ricotta and bake for 10 minutes or until golden brown and warmed through.
  11. Serve with a mixed leaf salad.

 

Poached salmon with salsa, snow peas & green beans

A plate with the salmon and salsa dish.

Serves: 2

Prep time: 1 hour 20 minutes 

Cook time: 10-15 minutes 

Ingredients:

  • 2 x 150g salmon fillet
  • 1 can of black beans (drained and rinsed)
  • 1 knob ginger
  • 1 cup green beans, steamed al dente
  • 1 cup snow peas, blanched in boiling water
  • Black pepper or cayenne powder
  • Vegetable salt, if desired

Salsa:

  • 1 small capsicum
  • 3 small tomatoes
  • 3 spring onions
  • 2 anchovies
  • 1⁄4 cup fresh basil

Method:

  1. Prepare salsa ahead of time; finely chop and combine all ingredients and allow the flavours to infuse for at least 1 hour.
  2. Gently poach salmon fillet in water with ginger for 10 minutes or until cooked.
  3. Remove salmon from water and serve topped with salsa, with the black beans, snow peas and green beans on the side.
  4. Season to taste.

 

Stir-fried beef with shiitake and Asian greens

A wok with the stir fried beef and asian greens

Serves: 2

Prep time: 30 minutes

Cooking time: 15 minutes

Ingredients:

  • 200g lean beef (rump, sirloin), cut into strips
  • 1 cup brown rice
  • 2 fresh shiitake mushrooms, sliced (can use Swiss brown or portabello mushrooms)
  • 1 bunch baby bok choy, sliced
  • 1 bunch gai lan (Chinese broccoli), sliced
  • 150g snow peas, trimmed
  • 1 tbsp fresh coriander, finely chopped
  • 2 tsp olive oil Extra virgin olive oil spray 

Marinade:

  • 1⁄2 cup Shaoxing cooking wine*
  • 1 tbsp light soy sauce
  • 1cm fresh ginger, finely chopped
  • 1 garlic clove, crushed
  • 1 tbsp sweet chilli sauce or lime ginger sauce

*From Asian food stores.

Method:

  1. Marinate the beef strips in the marinade ingredients for up to 30 minutes.
  2. Cook brown rice according to packet instructions.
  3. Heat the oil in a non-stick wok or frypan. Drain the beef strips from the marinade and cook in batches over high heat until just brown. Remove beef and wipe out pan.
  4. Spray pan lightly with olive oil spray. Add the mushrooms, baby bok choy, gai lan and snow peas and sauté for 2 minutes until snow peas are lightly cooked but still crunchy. Return beef to the pan and stir to heat through.
  5. Sprinkle with coriander and serve with the brown rice.


This content is provided by ISOWHEY, an official event partner of HBF Run for a Reason.