Meals for Cyclists
Jambalaya
This chicken and rice delight is packed full of protein to keep you satisfied. It’s ideal to put in a Tupperware box and save for when you get home from your ride. The leftovers can even be used for lunch the following day.
Method:
1) Rinse the chicken breasts and pat dry. Slice into strips.
2) Heat the oil in a pan and
sauté the onion, garlic and spring onions for two to three minutes. Add the chicken and continue to sauté for one or two minutes more.
3) Stir in the bell pepper strips, celery, chilli and rice. Pour in the chicken broth and add the bay leaf. Season with salt
and pepper.
4) Cover and simmer for
approximately 20 minutes, stirring occasionally. When the rice is cooked, add the tomatoes and coriander leaves.
5) Season to taste with the cumin, salt and pepper.
Ingredients:
4 chicken breasts
1 onion, chopped
2 garlic cloves, chopped
3 spring onions, sliced into rings
2 red bell peppers, deseeded and finely sliced
150g canned tomatoes, chopped
3 tbsp olive oil
250g cup long grain rice
500ml chicken broth
1 bay leaf
2 tbsp fresh coriander leaves, chopped
Ground cumin
Nutrition per serving:
456 kcalories
60g carbohydrates
36g protein
7.3g fat
Read more at http://www.cyclingweekly.com/videos/nutrition/recover-right-three-rs-recovery#bh7XwBlvZryqpfgF.99
Chicken, chorizo and root vegetable broth
Ingredients
Serves 6-8
■ 2-3 tbsp olive oil
■ 1 onion
■ 1 red pepper
■ 1 parsnip
■ 1 leek
■ 2 carrots
■ ½ turnip
■ 500g diced chicken
■ 150g chorizo, sliced
■ 150g brown rice, quinoa or pearl barley
■ 2L chicken stock
■ Handful fresh parsley
Method
1. Dice the onion, red pepper, carrots, parsnip, turnip and leek, and cook in the olive oil on the hob over a medium heat for two to three minutes.
2. Add the chicken and sliced chorizo, and cook for a further three minutes.
3. Add 150g brown rice, quinoa or pearl barley and the chicken stock, bring to the boil and simmer for 30-40 minutes.
4. Season and add chopped fresh parsley or fresh pesto.
Read more at http://www.cyclingweekly.com/videos/nutrition/post-training-meals-chicken-chorizo-root-vegetable-broth-video#oeOFC4MXeVhMU4O5.99
Chickpea soup with vegetables
Method:
1. Drop the tomatoes into boiling water for 30 seconds. Drain well then peel away the skins and remove the seeds. Chop the flesh and set aside.
2. Heat the oil in a large pan. and gently cook the onion, carrots and celery for three minutes. Add the garlic,
cook for one minute then
stir in the courgette.
3. Pour over the stock, add the thyme and bay leaf and bring to a boil. Add the tomato puree, the chopped tomatoes and the chickpeas. Simmer gently for 15-20 minutes or until the vegetables are tender.
4. Season with salt and pepper and serve in warmed bowls garnished with the basil.
Ingredients
600g ripe tomatoes
4 tbsp olive oil
1 onion, finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
2 cloves garlic, chopped
2 small courgettes, finely chopped
800ml vegetable stock or water
1 sprig thyme
1 bay leaf
2 tbsp tomato puree
300g canned chickpeas, drained and rinsed
1/2 bunch basil, finely chopped
Nutrition per serving:
186 kcalories
23g carbohydrates
10g protein
6g fat
Read more at http://www.cyclingweekly.com/videos/nutrition/recover-right-three-rs-recovery#3rIv5Mc6midWPG47.99
