When you’re tired and hungry, the quickest way to a perfect recovery meal may be in a single pan: a wok. ‘Stir-frying is the easiest way to make a fast and nutritious meal,’ says Grace Young, author of the award-winning cookbook Stir-Frying to the Sky’s Edge (£23, Simon & Schuster). The quick, high-heat cooking preserves the flavour, texture and nutrients of the ingredients.’ If you choose the right blend of complex carbohydrates and proteins, a stir-fried meal supplies everything runners need for recovery. And your options aren’t limited to Asian cuisine: you can use the technique to incorporate flavours from around the globe. Here are five simple, healthy and tasty recipes you can whip up in less than 40 minutes.
All serve four people.
Jerk king prawn and black bean stir-fry
With only 90kcal in an 85g serving, prawns are an ideal source of protein for runners who are watching their waistlines. Plus they’re a good source of vitamin D. ‘Vitamin D helps the body absorb bone-building calcium from foods,’ says sports dietitian Rebecca Scritchfield. Jerk seasoning, sweet potatoes (a leading source of vision-protecting vitamin A), and black beans give this stir-fry Caribbean flair.
Stir it up In a large bowl, toss 400g of raw peeled king prawns and two tablespoons of jerk seasoning. Heat the wok over a medium-high heat, add a tablespoon of oil and the prawns. Cook until they turn pink (about two minutes). Remove and set aside. Add one thinly sliced sweet potato. Cook until tender (about four minutes). Stir in one 400g tin of drained black beans, three sliced garlic cloves, one seeded and chopped jalapeño pepper and two sliced spring onions. Stir-fry for one minute. Mix in the prawns and 60ml of orange juice. Heat for 30 seconds, then serve garnished with sprigs of coriander.