A simple, one-pot recovery meal you can make in 20 minutes

Name: A simple, one-pot recovery meal you can make in 20 minutes
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Yield: 4 serving(s)
Ingredients: 250 g Quinoa; 600 mL Water; 2 tsp. Organic chicken or vegetable stock; 2 Cloves of garlic, crushed; 500 g Chicken breast, cooked and chopped; 2 Courgettes, chopped; 100 g Sun-dried tomatoes, coarsely chopped; 1/2 tsp. Dried Basil

If you don't feel like cooking after your long run, try this.

By Matt Fitzgerald and Georgie FearPublished: 13 March 2019

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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. ‘This fuss-free one-pot dish is a perfect fit.’

Made with quinoa, a South American grain that is higher in muscle-repairing protein and fibre than wholegrain rice, chicken, which contains the amino acid leucine, which triggers protein synthesis in muscle cells, aiding recovery and courgettes, which are very low in calories but high in potassium and vitamin C. Pick small, slim ones for the best flavour.

Each serving has: 350 calories, 39g carbs, 7g fat, 35g protein, 5g fibre

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Yields:

4 serving(s)

Prep Time:

25 mins

Cook Time:

20 mins

Total Time:

45 mins

Cal/Serv:

350

Ingredients

250 g
Quinoa
600 ml
Water
2 tsp.
Organic chicken or vegetable stock
2
Cloves of garlic, crushed
500 g
Chicken breast, cooked and chopped
2
Courgettes, chopped
100 g
Sun-dried tomatoes, coarsely chopped
1/2 tsp.
Dried Basil

Directions

1. Step 1Bring the water to a boil in a medium saucepan. Add the stock, quinoa and garlic, and return to the boil.
2. Step 2Cover, 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.
3. Step 3With 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.