What to eat after a long run or workout? If you’re after something wholesome and hearty, you’ve come to the right place.
“This simple one-pot dish, made from turkey, rice and vegetables and served with yogurt, really ticks off all the food groups. It provides an ideal mix of protein and carbs along with antioxidant-rich vegetables – just what you need for rapid post-run recovery,” says food writer and fitness expert, Anita Bean. “You can substitute chicken breast or thigh fillets for the turkey, and frozen broad beans or green beans for the broccoli.”
Turkey pilaf
Equipment
- Large, heavy-based pan
Ingredients
- 2 tbsp light olive oil or rapeseed
- 1 onion chopped
- 1 leek washed and sliced
- 2 garlic cloves crushed
- 400 g turkey breast steaks cut into 1cm strips
- 2 tbsp medium curry paste
- 200 g brown basmati rice
- 500 ml chicken stock (or 1 chicken stock cube dissolved in 500ml boiling water)
- 1 head broccoli broken into florets
- 100 g frozen peas
- a handful of fresh parsley chopped
- salt to season
- freshly ground black pepper to season
To serve
- plain Greek yogurt
Method
- Heat the oil in a large heavy-based pan over a medium heat, add the onion and leek and cook for five minutes, stirring occasionally. Add the garlic and turkey and continue cooking for a further two to three minutes.
- Stir in the curry paste, rice and stock. Bring to the boil, cover and cook on a low heat for 25 minutes, or until the rice has absorbed most of the liquid.
- Stir in the broccoli, continue to cook for five minutes, then add the peas and continue cooking for a further five minutes, adding a little more stock or water if necessary.
- Stir in the parsley, season to taste and serve topped with a spoonful of plain Greek yogurt.
Nutrition
The Runner’s Cookbook: More Than 100 Delicious Recipes To Fuel Your Running by Anita Bean, photography by Adrian Lawrence, is published by Bloomsbury Sport.
Try Anita’s delicious Mexican bean burgers with avocado and salsa.
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