This one pot wonder will deliver the nutritional support you need and kickstart your recovery in the most delicious way possible.
“This pilaf is made from turkey, rice and vegetables and served with yogurt,” explains Anita Bean, author of The Runner’s Cookbook.
“It ticks all the food groups,” she adds. “It provides an ideal mix of protein and carbs along with antioxidant-rich veggies – perfect for rapid post-run recovery.
Bean, a registered nutritionist, advises substituting chicken breast or thigh for the turkey or frozen broad or green beans for the broccoli if you’re looking to vary the dish.
• 2 tbsp light olive or rapeseed oil
• 1 onion, chopped
• 1 leek, washed and sliced
• 2 garlic cloves, crushed
• 400g (14oz) turkey breast steaks, cut into 1cm strips
• 2tbsp medium curry paste
• 200g (7oz) brown basmati rice
• 500ml (18oz) chicken stock (or 1 chicken stock cube, dissolved in 500ml boiling water)
• 1 head (300g) broccoli, broken into florets
• 100g (3½oz) frozen peas
• Handful of fresh parsley, chopped
• Salt and freshly ground black pepper, to season
• Plain Greek yogurt (to serve)
Step 1: Heat the oil in a large heavy-based pan over a medium heat, add the onion and leek and cook for five minutes, stirring occasionally. Add the garlic and turkey, and continue cooking for a further two or three minutes.
Step 2: Stir in the curry paste, rice and stock. Bring to the boil, cover and cook on a low heat for 25 minutes, or until the rice has absorbed most of the liquid.
Step 3: Mix in the broccoli, continue to cook for five minutes, then add the peas and simmer for a further five minutes, adding a little more stock or water if necessary.
Step 4: Stir in the parsley, season to taste and serve, topped with a spoonful of plain Greek yogurt.
– READ MORE: A Runner’s Guide To Essential Nutrition –
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