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The Runner's Cookbook (part 1) - Soba noodles with peanut sauce, Quick creamy chicken Lasagne

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1. Soba noodles with peanut sauce

A quick carb and protein packed meal to fuel up a few hours before you lace up

Soba noodles with peanut sauce

Soba noodles with peanut sauce

Active ingredients A huge 59g of carbs, combined with fuelling amino acids, protein and a dose of healthy fats from the peanuts delivers slowly releasing energy though you'll want to leave several hours between scoffing this and heading out to allow your body time to digest it. Spring onions bring a hit of bone-boosting vitamin K, while sesame seeds are rich in magnesium, which benefits your respiratory system.

Per Serving 577kcal, 59g carbs, 3g fiber, 4g protein, 19g fat

Your shopping list

·         6 tbsp reduced-sodium tamari or soy sauce

·         2 tbsp sesame oil

·         1 tbsp unsweetened peanut butter

·         4 tbsp rice vinegar

·         1 tbsp fresh ginger, grated

·         2 garlic cloves, crushed

·         285g soba noodles

·         500g chopped cooked chicken, warmed or room temperature

·         5 spring onions, thinly sliced

·         30g toasted sesame seeds

·         30g chopped unsalted peanuts

·         Handful of fresh coriander leaves

Make it

1.      In a large bowl, whisk the tamari (or soy) sauce, sesame oil, peanut butter, vinegar, two tablespoons of water, ginger and garlic.

2.      Throw the noodles into a large pot of boiling water, stir and cook until tender (about five minutes).

3.      Drain the noodles in a colander; run hot water over the noodles until the water runs clear. Drain thoroughly again. Add the noodles to the sauce and toss. Add the chicken and spring onions; toss again. Garnish with sesame seeds, peanuts and coriander.

Serves four

2. Quick creamy chicken Lasagne

A protein-packed spin on the classic comfort dish makes it an ideal recovery-booster

Quick creamy chicken Lasagne

Quick creamy chicken Lasagne

Active ingredients The protein in chicken helps speed muscle recovery. Mozzarella adds calcium for bone health, and vitamin B6, which helps your body break down food and produce red blood cells. Plus the tomato sauce delivers a recovery-boosting, health promoting combo of vitamin C, Folate, potassium and lycopene.

Per Serving 665kcal, 39g carbs, 3g fiber, 50g protein, 35g fat

Your shopping list

·         15 Lasagne sheets (soaked in piping hot water for 10 minutes)

·         1kg chopped cooked chicken

·         11/2 tsp dried basil

·         340g cream cheese, softened

·         120ml chicken or vegetable stock

·         1 large jar of tomato pasta sauce (low-sugar)

·         500g shredded mozzarella

·         120g grated parmesan

Make it

1.    Heat the oven to 200C. Mix the chicken, basil, 225g of cream cheese and 60ml of the stock.

2.    Then mix the remaining cream cheese and stock in a separate bowl.

3.    Spread a layer of the tomato sauce on the bottom of a 20x30cm baking dish. Assemble four layers as follows: three Lasagne sheets, tomato sauce, chicken mix, mozzarella and parmesan.

4.    Finish with the last Lasagne sheets, stock mix and cheese. Cover with foil and bake for 50 minutes. Remove from oven; let stand for 10 minutes.

Serves eight

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