PIRI-PIRI CHICKEN
This spicy dish from Portuguese hotspot Casa do Frango has the ideal macro balance to help your muscles recover well from any session. casadofrango.co.uk
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459 CALS | 44G CARBS | 28G PROTEIN | 17G FAT | SERVES 2 | DAIRY-FREE
INGREDIENTS
1 chicken breast • chilli powder, to taste • zest of 1 lemon • ½ garlic clove, crushed • drizzle of oil • 60g chorizo, diced •½ white onion, sliced • ½ red pepper, sliced • 300g pre-cooked carolino rice • Worcestershire sauce, to taste • 100ml chicken stock • 60g frozen peas • handful of parsley, finely sliced • squeeze of lemon
METHOD
1 | There’s no shame in a simple plate of chicken, veg and rice, but don’t forget that flavour and variety are crucial to any healthy meal plan. So, add some. Grill your chicken (choose pasture-raised birds, as they have higher levels of omega fats, which support muscle recovery), or buy it pre-cooked, and coat in a piri-piri glaze: whisk together the chilli powder, lemon zest, garlic and a glug of olive oil.
2 | Fry the chorizo, onion and pepper until the veg softens. Tip the rice into the pan and sauté. Add as much Worcestershire sauce as you like and the stock, then throw in the peas and parsley and heat through.
3 | Split into two portions, add a squeeze of lemon and top with half of the chicken. A portion packs 28g of protein – perfect for after a sweaty lunchtime HIIT session – plus fast-acting carbs to boost muscle synthesis. Winner winner chicken... lunch.