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–+ servings

Competition Day Chicken Noodles

Lunch
This dish is a firm favourite with many elite athletes because it's easy to make, tastes fantastic, feels light in the tummy and ticks all the boxes for a pre-competition or high-intensity exercise meal.
5 stars from 1 vote
Calories635kcal
Carbs60g
Protein57g
Fats18.6g
For Intensive Exercise
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Performance Benefits

Have this dish within 3 to 4 hours before your competition or training and you will be fuelled and ready to perform.
Health Benefits

Carbohydrates are the nutrients most frequently used as an energy source, as they are fast-acting and turn into energy as soon as they are ingested.
Expert Tips

Make an extra portion for a recovery meal after competition.

Equipment

  • Medium-sized saucepan
  • Frying pan

Ingredients

  • 150 g Egg noodles
  • 1 tsp Sesame oil
  • 2 tbsp Extra virgin olive oil
  • ½ Onion (peeled and chopped)
  • 1 clove Garlic
  • ½ thumb-sized piece Ginger (fresh)
  • 1 tsp Salt
  • 3 Chicken breast (cut into strips)
  • 1 tbsp Sweet chilli sauce
  • 1 Red bell pepper (deseeded and dried)
  • 2 tbsp Soy sauce
2

Instructions

  • Boil 400ml of salted water in a medium-sized saucepan. Add the noodles and cook for 3 minutes or until they are almost cooked. Drain, rinse with cold water, toss with the sesame oil and set aside.
  • Add the olive oil to a frying pan over medium heat. Add the onion, garlic, ginger and a pinch of salt. Cook for 1 to 2 minutes, stirring regularly.
  • Add the chicken strips, cook for 3 minutes then add the sweet chilli sauce and mix well.
  • Add in the diced pepper and soy sauce and mix well.
  • Add the noodles and toss gently. Cook for another 5 minutes, stirring well so that all the ingredients are thoroughly combined.
  • Serve in 2 shallow bowls.

Notes

1 portion of "Competition Day Chicken Noodles" is equivalent to 375g.

Nutrition

Serving: 1servingCalories: 635kcalCarbohydrates: 60gProtein: 57gFat: 18.6gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 11.2gTrans Fat: 0.02gCholesterol: 138mgSodium: 496mgPotassium: 1159mgFiber: 4.5gSugar: 11gVitamin A: 277ugVitamin C: 108mgCalcium: 71mgIron: 3.3mg
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