We've covered all of the important need-to-knows on how iron intake impacts athletic performance in our latest X-Change paper, so it's time to put things into practice with our latest delicious dinnertime recipe from nutritionist, Thomas Saunders.
Packed full of natural sources of iron including sirloin steak, black-eyed beans and cashew nuts, this quick-cook meal is the ideal go-to for a speedy post-training meal, or a brilliant way to refuel following a big game. Plenty of Asian-inspired flavours ensure it hits the mark in the taste department, too, making it great as a crowd-pleaser if you're fuelling your teammates.
Ingredients (1 serving)
- 200g Noodles
- 60g Broccoli
- 50g Kale
- 50g Black Eye Beans
- 7.5g Cashew Nuts
- 100g Sirloin Steak
- 11g Spring Onions
- 80g Prawns
- 35g Mushrooms
- 20g Chilli Peppers
- 5g Ginger
- 19g Garlic
- 7g Honey
- 18g Soy Sauce
- 1g Sesame Oil
- 15g Lime Juice
- 4g Coriander
- 4g Chinese Five-Spice
Method
- Boil a kettle.
- Season the beef steak with salt, pepper and the five-spice.
- In a wok/pan heat the sesame oil and once hot, add the steak. turn the steak every minute until cooked to your liking. remove and leave to rest.
- Finely chop the chilli, garlic, ginger spring onion and coriander. Combine the ingredients in a small bowl and add honey, soy sauce and lime juice. This is your sauce.
- Roughly chop the broccoli, kale and mushrooms.
- Add your boiled water to a pan, half-full and add the noodles.
- In your wok/pan, add some more sesame oil, season your prawns and add them to the pan together with half your sauce - cook for 4 minutes.
- Add the chopped broccoli, kale and mushrooms along with the black eye beans, cashews and the rest of your sauce - cook for a further 8-10 minutes.
- Drain your noodles and transfer to the wok/pan - mix everything together before serving up.
- Sprinkle over sesame seeds and chopped coriander.
Per Serving | 868 kcals | 93g Carbohydrates | 68g Protein | 9.7mg Iron
Written by
Thomas Saunders
