Tag Archives: recovery food

Recipe: Speedy chicken satay stir fry

After going out for a beautiful Thai meal recently, where I had the most amazing grilled peanut chicken, the more I stared at the oversize tub of peanut butter on the worktop, the more I thought about trying to make a Thai-inspired dinner involving peanut butter, but that wouldn’t take forever to make or have loads of ingredients. And lo, the speedy chicken satay stir fry was born!

This recipe has all the things I value: it’s quick and inexpensive to make, it’s tasty, and above all, it’s just about the most well-balanced recovery meal you could make after training- there’s protein and fats from the chicken and the peanut butter, electrolytes from the soy, carbs from the noodles and loads of goodness from the delicious crunchy veg. Yum!

Ingredients (serves 1 hungry runner/cyclist)

  • 1 chicken breast
  • 1 pack ready-to-wok noodles
  • 2-3 big handfuls of crunchy veg of your choice; I used a mixed stir fry pack with some extra mange tout for crunch
  • A little oil
  • 1 tbsp crunchy peanut butter
  • 1-2 tbsp dark soy sauce
  • 1 tbsp sweet chilli sauce
  • Big squeeze of lime or lemon juice
  • 1/2 tsp crushed garlic

Method

 Chicken satay stir fryChicken satay stir fry

Mix together the peanut butter, chilli sauce, soy sauce, garlic and a good dash of lime or lemon juice together until smooth, and let down with a splash of cold water until the sauce is a pourable consistency (but still coats the back of a spoon).

Heat up the oil in a wok or big frying pan, and after cutting the chicken into bite-size pieces, crack on with stir frying it.

Chicken satay stir fry

Once the chicken has started to colour, add the veg, and then the noodles, and cook for a few more minutes, until the veg starts to colour but doesn’t go soft- you want that all important crunch!

Chicken satay stir fryChicken satay stir fry

Finally, mix in the satay sauce and allow it to heat through, stirring well so it coats all of the veg, noodles and chicken.

Chicken satay stir fry

Voila! Plate up and dig in. Speedy, healthy, delicious!

Recipe: Spanish chicken and tomato stew

Over the past couple of months, I’ve been trying out recipes from The Feed Zone Cookbook to help me fuel and recover from training, and I wanted to share one of my favourites with you. It’s a super quick spanish chicken and tomato stew, which is easy to prep, and then can be put in the slow cooker to be ready when you’re back from your long run or ride. Then, just cook some rice or as I do, slice up some yummy crusty bread, and you have a healthy, balanced meal to refuel.

The Feed Zone Spanish Chicken and Tomato Stew

Spanish chicken and tomato stew

 

Ingredients

  • 1 tablespoon oil (I used rapeseed)
  • 2lb of boneless, skinless chicken thighs, cut into cubes
  • 1 cup of chorizo
  • 1 cup of diced carrots
  • 1 cup of tomatoes, diced
  • 1 onion, chopped (I used a red onion)
  • 2 mild green chillies, chopped, with seeds left in (I’m a wuss and decreased this to one!)
  • 2-4 cups of chicken stock or water
  • Half a cup of apple cider vinegar (optional- I didn’t have any)
  • 1 tablespoon of brown sugar
  • 1 cup of cooked white beans, rinsed (I used a tin of chickpeas)

Method

  • Pour the oil into a heavy pot and put over a medium to high heat. Whilst the oil is heating, season the chicken with salt and pepper
  • Add the chorizo to the pot and brown thoroughly, then add the chicken and cook for about 5-6 minutes, until browned
  • Add all of the other ingredients apart from the chickpeas/beans, cover the pot with a lid and bring to a rolling boil. Reduce the heat to medium and let it simmer for 45 minutes, then season to taste. Add the beans, if using, just before serving.
  • Serve with warmed polenta, steamed rice, or like I did, warm crusty bread to mop up the delicious sauce.
  • Note: To prepare in a slow cooker, brown the meat as above, and then transfer all of the ingredients into a slow cooker, and cook on low for 3 to 4 hours- just long enough to get out and do some training!

I have been trialling the Feed Zone Cookbook and Feed Zone Portables cookbook after receiving review copies from them. I have tested this recipe loads of times, including on my fellow members of Team Bear. Republished with permission from VeloPress from The Feed Zone Cookbook. Try more recipes at http://www.feedzonecookbook.com

Recovering

Yesterday I did the hardest tempo run of my marathon training so far. I ran two miles to warm up, then a block of 5 miles at marathon pace, then a mile jog, then another block of 5 miles at marathon pace, followed by a mile jog home. I had a couple of minor wobbles but was overall very pleased with it. On a roll, I set this morning’s alarm for 6.30am and booked myself into an early morning Body Pump class.

The alarm went off and I groggily rolled out of bed to switch it off. I was walking like a zombie. My quads were stiff and tight, my calf muscles felt like rocks and my hips felt like I needed to spend a lifetime in the pigeon pose.

So I did what any sensible person would do and turned off my alarm and went back to sleep. I surfaced at a more sensible hour and got a good, protein-rich breakfast down me to help carry on recovery (fried egg sandwich, FYI) and am going to spend a healthy amount of time in bed with a cuppa watching TV this morning before I go for a gentle swim later. Some legs up the wall time and a good foam roller session are all on the agenda too.

It’s not being lazy, it’s being sensible.