Welcome back to Nutrition 4 Fighters. These recipe posts aim to give you not just tasty options but also to drop a little knowledge about where they fit in to a sportspersons schedule and just why and when they make for good choices! This recipe is a great midday lunch option, or if you’re not training, a great dinner choice.
On this one, I’m shunning the super impressive and nutritious staple that is chicken breast, and advising going with chicken thighs. Thighs often fail to get lorded due to not being the leanest, but such cuts with darker meat and skin have their own unique qualities.
Nutrients such as collagen in the skin of chicken is good for nails, hair and joints for example. There are also less well known qualities in the darker meat, such as anti inflammatory properties and a higher ratio of micronutrients like iron, zinc, riboflavin, thiamine and vitamins B6 and B12.
This is not a meal that will optimise recovery or performance either just before or just after training, as it is pretty slow digesting. It is however one that will provide macro and micronutrient density that’ll support your digestion, immune function and provide consistent physical and mental energy levels throughout the day. Lastly, and crucially important, it’s also pretty tasty!
- 2 x chicken thighs
- 1/2 tin of chick peas (200g) drained
- 1 x medium potato
- 100g fat free Greek yogurt
- 1 x medium onion
- 2 x cup of broccoli
- 1/2 x tbsp coconut oil
- 1 x tbsp of turmeric
- 1 x tbsp of cumin
- 1 x tbsp of thyme
- 1 x tsp of mustard powder (or chilli powder)
- Preheat oven to 200c. Now chop and cube the potato and place in dish in the oven. Allow to cook for 10-15 minutes.
- Meanwhile, dice the onion and chicken up, putting to one side in separate bowls.
- Chop up the broccoli into roughly 1/2 to 1 inch sized pieces. Also place to one side.
- Melt the coconut oil in a large frying pan. Add the spices and mix over a gentle heat with a wooden spoon until they are combined.
- Initially add the onions and sauté on a low heat until they’re translucent. Now add the chicken and continue to stir for around 5 minutes until the chicken appears nearly cooked through.
- Add broccoli and continue to stir on a low heat until chicken is completely cooked through and the broccoli is at your desired tenderness.
- Remove potatoes from the oven and add to the curry along with the yogurt and drained chickpeas.
- Allow the curry to heat through, serve and enjoy!
Total calories: 623kcal per serving