You will need 12-16 bamboo skewers, soaked in water
1 1/2-2 cups rice
800g large green king prawns, peeled and deveined, tails intact
1/4 cup each sweet chilli sauce and chilli & garlic sauce
1/4 cup soy sauce
1 red capsicum, deseeded and cut into chunks
2 zucchini, cut into chunks
6-8 button mushrooms, halved
1/2 cup canned pineapple pieces in natural juice, drained
16 cherry tomatoes
Cook rice according to packet instructions. Preheat barbecue grill plate to medium-high heat. Rinse prawns and place in a bowl with sauces. Set aside for 10-15 minutes to marinate. Alternately thread capsicum, zucchini, mushrooms, pineapple and tomatoes onto skewers. Thread prawns onto separate skewers, fitting 3-4 prawns on each skewer. Place vegetable skewers on grill plate and cook for 3-5 minutes, turning occasionally. Add prawn skewers and cook for a further 3-5 minutes, turning occasionally. Serve with rice.
| ANALYSIS |
High Fuel 4 |
Low Fuel 6 |
| Energy (kJ) |
2621 |
1495 |
| Protein (g) |
51 |
33 |
| Fat (g) |
3 |
2 |
| Carbohydrate (g) |
94 |
50 |
| Calcium, Iron, Vitamin C |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size