Preparation time: 15 minutes Cooking time: 1 hour
When you are juggling training with a job and perhaps a family, main meals must not only meet your training requirements but also suit your lifestyle. This is a great recipe as the complete meal is made in one pot – plus you can even prepare it the night before and have it ready in the fridge to pop into the oven when you get in from work or training. It’s also a good one for your slow cooker, if you have one. An ideal recovery choice, it is full of lean protein and carbohydrate to replace glycogen stores.
4 skinless, boneless chicken breasts
1 large onion, cut into chunks 4 large carrots, cut into chunks
2 large parsnips, peeled and cut into chunks
2 baking potatoes, such as Maris Piper, peeled and cut into chunks
2 garlic cloves, crushed
juice of 1 orange
1 tbsp clear honey
1 handful of rosemary leaves
1 litre/35fl oz/4 cups chicken stock
sea salt and freshly groundblack pepper
1 Preheat the oven to 180°C/350°F/Gas 4.
2 Put the chicken breasts into a large casserole dish and surround with the onion, carrots, parsnips and potatoes. Mix together the garlic, orange juice, honey and rosemary and stir into the dish. Finally, pour the stock over the chicken and vegetables and season with salt and pepper.
3 Cover and cook for 45–60 minutes until the vegetables are all cooked through and the chicken juices run clear when pierced with a sharp knife. Serve hot.
Nutrition facts (per serving)
Calories 386 Carbohydrate 54.8g Protein 32.4g Fat 5.3g (of which saturates 1.9g)