Chicken fried rice
“This is savoury and salty, which means it not only tastes great after a hard session but it’s also got an ideal mix of fast uptake carbs, proteins, and fats to refuel your body quickly for tomorrow,” says Dr Allen Lim, exercise physiologist, former director of sport science for the Garmin professional cycling team and co-author of The Feed Zone Cookbook (VeloPress), feedzonecookbook.com.
Serves 2 2 cloves of garlic, chopped 2–3 green onions, thinly sliced 3 eggs 2 tbsp soy sauce 300g cooked rice 140g cooked boneless chicken thighs, (cut into pieces) 150g frozen peas and sweetcorn
Time to make: 15 minutes Bring a lightly oiled pan to a medium-high heat. Add the garlic and onions and sauté for about 1 minute. In a small bowl, beat the eggs and soy sauce then pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the cooked rice and chicken thighs and fry the mixture for 5–6 minutes. Add the peas and corn and cook until the vegetables heat through and are vibrant in colour. Season to taste with salt and/or soy sauce or sesame oil.
Calories 605, carbs 68g, protein 39g, fats 17g