easy recipe

Food

Recipe: 20min Chicken and Mushroom Skillet

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(per serving) 577 kcal / 54.5g P / 57.1g C / 13.9g F

If you’re after a warming chicken dish, this is the one for you. Macro-wise it works so well for after training. Feel free to add in some green veg like broccoli or beans for an extra micronutrient hit, or eat it as is. These are fairly large servings, the recipe could easily suit three.


INGREDIENTS

  • 400g(14oz) chicken

  • mixed herbs

  • salt

  • pepper

  • 400g(2 cups) rice (i used basmati)

  • 500ml (17fl oz) chicken stock (salt reduced)

  • 110g(1.5 cups) chopped mushrooms

  • 100ml (3.3fl oz) fat reduced coconut milk

  • parsley (to taste)

  • 20g(<1oz) shaved parmesan cheese

  • cooking spray

 

METHOD

  1. Add cooking spray and chicken to pan with salt, pepper and mixed herbs

  2. Cook chicken through

  3. Turn down to low heat and add broth, rice, and mushrooms and allow to simmer for 10-15 mins

  4. Add in coconut milk, Parmesan and chopped parsley and cook for a further 10mins, stirring frequently

Food

Recipe: Prawn & Asparagus Zughetti

Makes 2 servings
(per 1) Carbs 102g / Fat 22.9g /Protein 24.8g / Calories 250 (per serve)


Ingredients

  • 350g prawns
  • 6 cloves of garlic (can be crushed or minced if you prefer)
  • 1 tbsp olive oil
  • 10 spears of asparagus
  • 3 zucchini
  • 1-2 pinches of smoked salt flakes (this can be omitted) 

Method

  1. Place a plan on the stovetop on a medium heat with the olive oil and garlic, cook these for 2-3 mins
  2. While the garlic is cooking set out a large bowl, and boil a kettle (to make the zucchini noodles)
  3. Using a mandolin slicer or vegetable spiraliser turn the zucchini into long, thin noodles and place them in a large bowl.
  4. After the kettle has boiled pour the hot water over the zucchini and allow it to cool for around 10 mins.
  5. Back to the pan on the stovetop, add in your prawns and allow them to cool fully on one side.
  6. After they have been sitting on one side for a few minutes flip them over
  7. Wash and slice up asparagus and add to the pan, along with smoked salt flakes
  8. Allow the asparagus and prawns to cook for a further 5 minutes
  9. Once your zucchini noodles are finished drain the water from the bowl and pat them down with paper towel a little so that they aren't soaking.
  10. Remove your asparagus and prawns from the pan and serve all together.