Ginger chicken curry (Shutterstock)Ginger chicken curry (Shutterstock) © Copyright

Ginger chicken curry recipe

Chicken, broccoli and rice have become something of a totem for the kind of diet that sustains muscle growth and weight loss. Yes, it sounds dull, and it probably is – that’s why you should jazz it up.

Optimum Nutrition have given us one example of how they power their athletes – including rugby side Saracens, where performance nutritionist George Morgan uses the ingredients for a fragrant ginger and honey chicken curry. With plenty of carbs in the broccoli and rice, this dish is an excellent post-workout meal.

Ingredients (serves 1)

  • 2 skinless, boneless chicken breasts
  • 100g basmati rice
  • 75g broccoli
  • 3 tbsp soy sauce
  • 2 tbsp honey
  • 1 tbsp extra virgin olive oil
  • Juice of 1 lime 
  • 2 medium cloves of garlic, finely chopped

Method

  1. Pour the soy sauce, honey, olive oil, lime juice, garlic and chilli in a small bowl and whisk together to combine.
  2. Place the chicken in a bowl or casserole dish and pour the mixture over, coating each breast evenly. Cover the breast with cling film and leave to marinate in the fridge for four hours or longer.
  3. Boil half a cup of basmati rice in a cup of water over a medium heat until the water evaporates. On a baking tray lined with tin foil, grill each breast for 20 minutes, turning once. Make sure the chicken is cooked through and is nice and succulent.
  4. Serve with the basmati rice and a cup of broccoli for an added fibrous carbohydrate source.

 

Ginger chicken curry (Shutterstock)

 

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