This simple dish will soon have you back on your feet and running strong.
After a long run you may not have the time or energy to prepare a complicated and nutritious meal – but you still need to refuel and recover with high-quality carbohydrates and protein.
‘Research has shown that athletes perform better in their next workout when they consume appropriate recovery nutrition within an hour of a training session,’ says Matt Fitzgerald, co-author of Racing Weight Cookbook* (Velopress). ‘This fuss-free one-pot dish is a perfect fit.’
350 calories, 39g carbs, 7g fat, 35g protein, 5g fibre
- 250g quinoa
- 600ml water
- 2 tsp organic chicken or vegetable stock powder
- 2 cloves garlic, crushed
- 500g chicken breast, cooked and chopped
- 2 courgettes, chopped
- 100g sun-dried tomatoes, coarsely chopped
- ½ tsp dried basil
- Bring the water to a boil in a medium saucepan. Add the stock, quinoa and garlic, and return to the boil.
- Cover, reduce to a low heat and set a timer for 20 minutes. After 10 minutes, stir in the chicken, courgettes, sun-dried tomatoes and basil, and cover again. With two minutes of cooking time left, remove the lid and stir. Leave the saucepan uncovered to allow excess water to evaporate. Scoop into bowls and enjoy.
Very low in calories but high in potassium and vitamin C. Pick small, slim ones for the best flavour
This South American grain is higher in muscle-repairing protein and fibre than wholegrain rice
Contains the amino acid leucine, which triggers protein synthesis in muscle cells, aiding recovery