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Chicken Skewers with Guacamole

Lunch
This recipe contains Mexican inspired guacamole which is a really tasty way to get heart-friendly, healthy fats from avocadoes.
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Calories457kcal
Carbs11.7g
Protein38g
Fats27.9g
For Exercise Day
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Performance Benefits

This recipe is perfect for a rest day as it is low in carbohydrates, with a high fat and protein content and a moderate amount of fibre. This combination is ideal as it will keep you feeling full over a long period of time.
Health Benefits

Avocados are a great source of monosaturated fatty acids and potassium.
Monounsaturated fats which help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
Potassium is an essential mineral and electrolyte that regulates heartbeat and blood pressure, proper nerve conduction, protein synthesis, glycogen synthesis, and muscle contraction.
Expert Tips

Serve with some rice on exercise days to increase carbohydrate intake.

Equipment

  • Wooden or metal skewers
  • Grill

Ingredients

Guacamole ingredients

  • 4 Avocado
  • ½ Lime (juice from half of a lime)
  • 1 handful Coriander
  • 1 clove Garlic (roasted)
  • 1 Chilli (finely chopped)
  • 1 tsp Salt

Chicken skewer ingredients

  • 8 Chicken breast (480g, depending on how many people you are cooking for)
  • 2 Red bell pepper (evenly chopped)
  • 1 Courgette (cut into half-moons)
  • 4 Mushrooms
  • 8 tsp Mirin (rice wine vinegar)
  • 3 tbsp Soy sauce
  • 1 Red onion
  • 1 tbsp Honey
  • 1 tbsp Sesame seeds

Instructions

  • First, prepare the guacamole. Halve each avocado and remove the pit.
  • Scoop flesh into a bowl, pour in lime juice and lightly mash the avocado with the shallot, garlic, chilli and salt. Stir through the fresh coriander and set aside.
  • Now prepare your skewers. Mix the mirin, soy sauce and honey in a bowl.
  • Thread chicken, pepper, courgette, mushroom and onion chunks evenly onto your skewers, then brush with the sauce.
  • Heat your grill and cook the skewers for 15 minutes, turning and brushing with the sauce every 5 minutes.
  • When they are cooked, garnish with sesame seeds and spring onions and serve with guacamole.

Notes

Nutrition

Serving: 1servingCalories: 457kcalCarbohydrates: 11.7gProtein: 38gFat: 27.9gSaturated Fat: 6gPolyunsaturated Fat: 3.9gMonounsaturated Fat: 16.7gTrans Fat: 0.03gCholesterol: 100mgSodium: 802mgPotassium: 1273mgFiber: 6.3gSugar: 9.4gVitamin A: 105ugVitamin C: 105mgCalcium: 47mgIron: 1.8mg
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