The Power Up Chicken Skewers Meal

Fuel Their Game: The "Power Up" Chicken Skewers

The Ultimate Pre-Game Performance Meal

Getting kids ready for the big Saturday morning kickoff shouldn't be a struggle. We’ve designed The Power Up Chicken Skewers to be the perfect nutritional springboard for young athletes, combining high-quality fuel with a meal they’ll actually be excited to eat.

Why It’s the MVP of Pre-Sport Meals:

• Sustained Energy: We’ve paired lean, high-protein chicken with golden potatoes—a source of complex carbohydrates that provides a steady release of energy to keep them running until the final whistle.
• The "Stick" Factor: Let’s face it—everything tastes better on a skewer! By serving dinner (or lunch!) on a stick, we make healthy eating interactive and fun.
• Vibrant & Nutritious: Bright, crunchy capsicums add a pop of color and a boost of essential vitamins, making the plate look exciting and approachable for even the pickiest eaters.
• No Crash, All Power: Unlike sugary snacks, this balanced box focuses on real food that powers muscles and sharpens focus.

Inside Your Box you will find the following ingredients:

Chicken Breasts - 1Kg

Potato - 1Kg

Carrots - 1Kg

Red Capsicum - 1 each

Yellow Capsicum - 1 each

Orange Capsicum - 1 each

Spring Onions - 1 bunch

Garlic (finely minced) - 1 bulb

Easy to find in your kitchen so you can make it:

• Wooden or metal skewers
• Large pot (for par-boiling)
• Baking tray or Grill
• Chef’s knife

Method

1. Prep: Dice the 1kg of chicken into 60 even chunks.
2. Par-boil: Peel and cube the 1kg of potatoes and the 1kg of carrots. Boil them together for 6 minutes (carrots stay slightly firm, potatoes soften).
3. Marinate: Mince the entire bulb of garlic and mix with a tiny bit of water or juice from the chicken pack. Toss the chicken in this.
4. Skewer: Thread 4 chicken pieces, 3 potato cubes, and 3 carrot rounds per skewer.
5. Cook: Grill or bake at 200°C for 15-18 minutes.
6. Finish: Top with the entire bunch of finely sliced spring onions for a fresh, mild crunch.

How many skewers can you make?

Based on "bite-sized" portions, for children, a standard skewer usually holds about 80g–100g of food.

The Math:

• Chicken (1Kg): After trimming, you have approximately 950g of usable meat. By dicing these into slightly smaller, kid-friendly 15g cubes, you get 66 pieces. At 3 cubes per skewer, you have exactly enough for 22 skewers.
• Potatoes (1Kg): 1kg of potatoes yields roughly 45–50 medium chunks. Using 2 chunks per skewer, you will use 44 pieces, leaving a few extra for the "chef's snack!"
• Carrots (1Kg): 1kg of carrots provides about 45–50 thick "coins" or rounds. Using 2 rounds per skewer (one at the bottom and one at the top to secure the ingredients) uses 44 pieces.
• Capsicums (3 Units): One Red, one Yellow, and one Orange capsicum provide roughly 15–18 sturdy squares each after de-seeding. By using 2 colourful squares per skewer, you use 44 pieces, creating a bright "stoplight" effect.
• Garlic & Spring Onions: The 1 bulb of garlic is minced to create a flavor-packed rub for all 66 pieces of chicken. The 1 bunch of spring onions provides enough garnish to top all 22 skewers with a fresh, mild crunch.
  

Total Skewers: 22 Power-Up Skewers This is enough to feed a family of five (4 skewers each with a couple left over) or provide a massive protein-packed feast for a sports team after-party!

The Coach’s Note: This isn't just a meal; it’s a ritual. Give your kids the protein they need to recover and the carbs they need to compete.