“Mental will is a muscle that needs exercise. Just the like the muscles of the body”- Lynn Jennings
I made this recipe yesterday as my pre-race meal and it paid off a treat as I absolutely smashed my previous best finish in Welsh Championships.
I made a full pie and this was enough to keep some left over for the next day. In terms of a pre race meal, this has a perfect combination of everything in order to fuel yourself for success.
In one serving before my race, this meal altogether contained 31g of Protein and 46.5g of Carbs in addition to all the added benefits that the prawns give, not to mention being high in vitamin c and omega three’s.
Sweet Potatoes are also one of the best vegetables we can eat being high in Vitamin A and potassium. There is so much goodness here that will give you the best possible chance of success.
250g Prawns ( 208 Calories, 6g Fat, 0g Carbs, 38g Protein)
5 Celery Sticks, finely chopped ( 10 Calories, 0g Fat, 1g Carbs, 0g Protein)
2 tbsp single cream ( 91.5 Calories, 9g Fat, 1g Carbs, 1.5g Protein)
200ml Skimmed milk ( 72 Calories, 0g Fat, 10g Carbs, 8g Protein)
Parsley Sauce mix ( 76 Calories, 2g Fat, 10g Carbs, 4g Protein)
Fresh Parsley ( 36 Calories, 1g Fat, 6g Carbs, 3g Protein)
Puff Pastry ( 339 Calories, 16g Fat, 39g Carbs, 8g Protein)
4 Medium Sweet Potatoes, peeled and finely chopped ( 154 Calories, 1g Fat, 32g Carbs, 3g Protein)
1) Pre-heat the oven to Gas Mark 6. Add the Sweet Potato to a saucepan of boiling water in preperation for cooking later.
2) Cook the Celery in a tablespoon of olive oil on a medium to high heat for a few minutes until beginning to soften and nicely cooking.
3) Add the prawns and continue to cook on that heat for between 5-10 minutes. With prawns it is important to ensure that they are cooked through thoroughly.
4) Once the prawns are cooked through and are mixing with the celery nicely, add the parsley sauce mix mixed with the milk. Bring to the boil, continually stirring until the sauce thickens with the prawns and vegetables. Turn the heat down and simmer on a medium to low heat for about 5 minutes.
5) Add the single cream at this point and continue to simmer.
6) Place the mixture in to a pie dish and top with the puff pastry. Use a sharp knife to trim around the edges of the tin to get rid of the excess pastry. Ensure the tin is tightly sealed.
7) Place in the oven for approximately 15-20 minutes until the Puff Pastry is rising and golden.
8) Meanwhile, Bring the Potatoes to the boil and then simmer on a medium heat for around 15 minutes.
9) Once cooked, drain the potatoes in a colander, before adding back to the pan and mashing with a little milk and butter.
10) Take the Pie out of the oven and serve accompanied by the sweet potato mash.