Four healthy kebab recipes – Restore the Kebas good name – for the Active Person

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Power provider: Satay beef sticks

Serves four: 278kcal, 32g protein, 5g fat 
Prep time: 8 min; Cooking time: 10 min

Ingredients 
2 steaks 
8 mushrooms 
2 red chillis 
2 cloves of garlic 
a few leaves of lettuce 
4 wholemeal pittas

Satay sauce 
150ml coconut milk
grated ginger 
1tbsp peanut butter 
1tbsp fish sauce

Method

This is full of the fats and amino acids you need when training hard. Beef provides creatine for muscle energy, while mushrooms inhibit production of growth-limiting oestrogen. Rub the steak with chilli slices and crushed garlic.

Chop the meat and skewer with the mushrooms. Grill for 7 min – less if you prefer rare steak. In a pan heat the coconut milk, ginger, peanut butter and fish sauce until it thickens. Put the lettuce and meat into pittas and pour on the sauce.

 

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Energy skewers: Hot chicken shish

 Serves four: 197kcal, 36g protein, 6g fat 

Prep time: 5min; Cooking time: 7 min

Ingredients 
2 chicken breasts 
12 cherry tomatoes 
pinch of each; chilli powder, cayenne pepper and cumin 
4 white pittas

Method

The quick-release carbs in white pitta provide instant energy and trigger your body’s insulin response; when combined with protein this increases muscle synthesis. Chop your chicken and give it a good rub with the spices.

Thread the chicken and tomatoes onto skewers and stick them under the grill for 7min or so. Stuff ’em into the pitta pockets for easy energy replenishment – now wolf it down like you’re rushing for the last bus home.

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Injury blocker: Pesto-glazed veg and halloumi

 Serves four: 487kcal, 28g protein, 38g fat 

Prep time: 5 min; Cooking time: 20 min

Ingredients 
1 large pack halloumi cheese 
8 mushrooms 
2 small courgettes 
2 peppers 
4tbsp pesto 
juice of 1/2 lemon 
glug of olive oil 
4 wholemeal pittas

Method

Strength doesn’t always mean steak. Vitamin C from the peppers and calcium in halloumi boost collagen synthesis for bone health and cartilage repair. Chop the veg and cheese, and stir through the pesto, lemon and oil.

Grill the lot on a medium heat for 20min to blacken the halloumi, getting more flavour from the protein-dense cheese. Tuck in before a big lifting session to prep your joints and muscles with the nutrients they need.

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Recovery wrap: Teryaki salmon

 Serves Four: 277kcal, 27g protein, 15g fat

Prep time: 5 min; Cooking time: 4 min

Ingredients 
2 salmon fillets 
12 cherry toms 
4 wholemeal pittas

Marinade 
4 garlic cloves 
pinch of chilli 
1tbsp honey
1tbsp soy sauce
splash of sesame oil

Method

This salmon kebab is the best-tasting recovery meal you can knock up in 10min, packed with antioxidants and omega-3 fats. Chop the fish fillets, crush the garlic and leave to marinate for as long as you can be patient.

Thread the salmon and tomatoes on skewers, then grill for 4min. The honey adds high-GI carbs to restock your muscles with glycogen – handy if you can’t justify an afternoon on the sofa. Now stuff those pittas and eat.

 

 

 
 
 
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