Chicken fried rice

Cycling Plus - - TRAINING CAMP -

“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.

In­gre­di­ents

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

Method

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.

Nu­tri­tion

Calo­ries 605, carbs 68g, pro­tein 39g, fats 17g

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