Pea, broad bean, asparagus and mint risotto
This is a great recovery meal after training – plus it’s a perfect high-carb meal for the night before a race
Although this recipe is vegetarian, you could very easily add cooked chicken or turkey or serve it with a piece of roasted cod or sea bass. You could also add kale or spinach to get even more greens in.
100g broad beans (canned or frozen)
1 clove garlic, finely chopped
200g arborio rice
1 chicken or vegetable stock cube
3 tbsp grated parmesan
1 handful chopped flat parsley
10 mint leaves, chopped
2 tbsp olive oil
Juice and zest of 1 lemon
How to make it
1. Start by washing the asparagus and slicing at an angle. Mix with the broad beans and peas and set aside.
2. Now heat a medium pan over a medium heat and add the olive oil and garlic. Cook for two minutes without colouring. Add the rice to the pan and continue to cook for two minutes, ensuring the rice is coated with the oil.
Including beans is a great way to add carbohydrates to a meal
3. Add the stock cube to the recommended amount of hot water. Then add the stock to the rice, one spoonful at a time. You will need to stir each ladle of stock into the rice until it is absorbed. Repeat this process until the rice is just cooked, which should take about 20-25 minutes for all the stock to be absorbed. The rice should still have a little bite at the centre of the grain.
4. Now fold the peas, broad beans and asparagus into the rice along with the parsley, mint and season with salt and pepper. Add the zest and juice of the lemon.
5. Serve with the grated parmesan and enjoy!
Nutritional content per serving
22g fat (mostly unsaturated)
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Chicken and peanut stir-fry is easy to make and contains plenty of nutrients to support your training!
Why’s this recipe good for rowers?
Nutritionist Jacqueline Birtwisle says: “Including beans is a great way to add carbohydrates to a meal.
“The problem is creating simple ways in which to do so. But this meal gets over this hurdle and it is packed with other nutrients such as vitamins B1, B3 and B5 which all help to convert the carbohydrate energy into fuel. The B vitamins (called vitamin B complex) help the body use fats and proteins too.”