It can be challenging to feel like you get enough veggies when you are out on the road. I often build meals around the vegetables I can find, and keep the protein component simple to make sure I am getting all the vitamins and minerals I can. Good nutrition is so important to have energy for big riding days.
Ingredients:
½ cup brown rice
1 lemon
½ teaspoon chilli flakes
1 teaspoon ground paprika
1 teaspoon olive oil
2 chicken breast fillets
1 bunch asparagus, ends trimmed
1 bunch baby broccoli, ends trimmed
1 zucchini, ends trimmed, cut into batons
Method:
- Cover rice in a pot with cold water and bring to the boil. Cook for 12 minutes or until tender. Drain and set aside.
- On a plate, combine juice of half the lemon with chilli, paprika and oil. Season well with salt and pepper and mix to combine.
- Lightly score the top side of each chicken breast in a criss-cross pattern.
- Heat a fry pan over medium high, cook chicken cut side down for 3-4 minutes or until golden brown, turn and cook for a further 3 minutes or until cooked through. Remove from heat and keep warm.
- Drizzle the pan with more oil and cook the greens over high heat with a tablespoon of water. Toss regularly for 2-3 minutes and season with salt and pepper.
- Divide greens and rice, top with chicken. Serve remaining lemon on the side.
Serves 2-3
TIPS:
- Scoring the chicken will allow the flavours in and help it to cook quicker.
- Make sure you don’t eat off the plate used to marinade the raw chicken unless it is washed first.
SUBSTITUTIONS:
- Any carbohydrate can be used in place of rice – pasta, couscous, potato
- Pork chops, white fish or lamb steaks can be used in place of chicken
- Any fresh seasonal greens can be substituted
- Add rice or couscous if you want to make the meal more substantial
