Download FFT's 4-week pre-season training and nutrition guide
CHICKEN FRIED RICE
• 50g broccoli
• 150g brown rice basmati boiled
• 1 medium chicken breast
• 5g coconut oil
• 50g mange-tout peas/sugar snaps
• 1/2 pepper
• 50g Mushrooms
• 1/4 red onion
• 1 large egg
• 1 teaspoon sesame seeds
• 1 teaspoon turmeric
• 3 tablespoons Soy sauce reduced salt/sodium
1. Chop all ingredients and slice the chicken
2. Fry the onion, garlic, ginger (spice paste if using) in the coconut oil for 3 minutes
3. Add the mushrooms and peppers and fry for further 5 minutes
4. Add chicken, turmeric, broccoli and soy sauce
5. Fry until the chicken is almost cooked
6. Add pre cooked rice and mix well
7. Make a well in the middle and crack the egg in. Now scramble the egg and combine everything.
8. Serve it up!
Energy (kcal) 543
Carbohydrate - 49g
Protein - 49g
Fat - 16.1g
100g cooked prawns
1 large courgette (or prepped courgetti)
1 tablespoon pesto
100g asparagus
1 egg
1 clove garlic
1 teaspoon chilli flakes
10 cherry tomatoes
1 tablespoon lemon juice
1. Using a spiruliser or julienne peeler, slice the courgette into long strips of courgetti
2. Peel the garlic, then finely slice. Slice the asparagus into 2cm spears.
3. Boil some water and place the egg onto soft boil for 5 minutes.
4. Place a frying pan over a medium-high heat and add a drizzle of oil. Tip in the sliced garlic and asparagus and fry until lightly golden, then add the tomatoes and cook for a further 2 to 3 minutes.
5. Add the prawns, courgetti and pesto and combine well until the prawns are warmed through
6. Remove egg and peel.
7. Place the courgetti in a bowl and top with the egg and the lemon juice.
Energy (kcal) 315
Carbohydrate - 10.2g
Protein - 31.5g
Fat - 16.7g
• 1 fillet steak
• 1/2 avocado
• 1 tablespoon sesame seeds
For the courgette salad
• 1/2 courgette
• 50g asparagus
• 50ml soy sauce
• Juice of 1/2 lemon
• 50ml rice wine vinegar
• 1 teaspoon miso paste
• 1 teaspoon red chillies
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• Handful of salted almonds
• Handful of lambs lettuce
For the steak marinade
• 1 teaspoon ginger paste
• 1 teaspoon garlic paste
• 50ml soy sauce
• Salt and pepper
• Drizzle of hoisin sauce
Energy(Kcal) 553
Carbohydrate - 11.3g
Protein - 45g
Fat - 36g
INGREDIENTS (To make 2 portions)
• 2 seas bass fillets
• 100g quinoa (plain, black or red)
• 100g edamame beans (cooked)
• 50g tinned kidney beans drained
• Hand full of raw sugar snaps and green beans
• 1 cube veg stock in 150ml of water
• Half a bunch of parsley and mint
Dressing-
• Equal amounts of lemon juice, honey or maple and olive oil. Salt and pepper
INGREDIENTS
This recipe is perfect for cooking in the evening and then re using the quinoa as lunch or pre workout meal. Top with a different fish or meat and you are done!
Quinoa is a gluten free grain and is a rich source of amino acids and minerals. The balance of this meal with the protein packed fish and anti inflammatory properties of the herbs and veg will supercharge your recovery. Sneaking extra protein from the beans also!
