By Whether you’re using up your Sunday roast or have picked up an ultra-convenient pre-cooked chicken from the supermarket, you’re making a great choice. Chicken is a brilliant runner-friendly ingredient, rich in muscle-building protein, niacin and the antioxidant mineral selenium. Try these six clever recipes to kick your dinner from simple meal into nutritional powerhouse.
1/ Satay wraps
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Stifle sniffles: Cook up our hearty.
Make it: Whisk 75g of crunchy peanut butter, 1 tbsp lime juice, 1 tbsp water, 2 tsp soy sauce, 1 tsp brown sugar, 1 tsp sriracha sauce and 1/2 tsp of toasted sesame oil. Spread the mixture over 4 flour tortillas and top each with sliced chicken, shredded carrot, shredded red cabbage, sliced mango and coriander. Roll tightly. Makes 4
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2/ Caprese pasta
Stay trim: Swapping refined grains for fibre-rich wholegrain options can help keep your weight in check if you’re watching the pounds.
Make it: Toss 400g of cooked wholegrain penne, 125g of shredded chicken, 25-30 halved cherry tomatoes and 16g of diced fresh mozzarella. In another bowl, whisk 2 tbsp of olive oil, 2 tbsp balsamic vinegar, a healthy handful of torn fresh basil and 1/4 tsp black pepper. Toss the pasta mixture with the dressing. Makes 2 servings
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3/ Quinoa soup
Recover right: Chicken and apple toastie.
Make it: Cook 2 sliced leeks, 3 chopped carrots, and 2 sliced celery stalks in 1 tbsp of butter in a pan until tender. Add 230ml of white wine. Simmer until reduced by half. Add 1.4l chicken stock, 125g quinoa and 11/2 tsp Cajun seasoning. Cover and simmer for about 20 minutes. Stir in 250g of chopped chicken, 675g baby spinach and the juice of 1/2 a lemon; heat for 2 minutes. Top with parsley. Makes 6 servings
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4/ Tex-Mex pizza
Fight hunger: runners guide to pizza.
Make it: Begin by making tostadas: lightly brush two corn tortillas with vegetable oil, place on a baking sheet and bake until crispy (about 10 mins). Spread low-fat refried beans on the tostadas. Top with from-the-jar salsa, grated cheddar cheese, shredded chicken and sweetcorn. Grill until the cheese has melted. Serve topped with sliced avocado, chopped spring onions and a drizzle of sour cream thinned with fresh lime juice. Makes 2 servings
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5/ Polenta bowl
Muscle up: High-quality protein builds strength.
Make it: Heat 2 tbsp of olive oil in a pan. Add 225g of sliced mushrooms, 1 diced shallot and 1/2 tsp of rosemary. Cook for 8 minutes. Stir in 2 tbsp of tomato paste and cook for 1 minute. Add 150ml of red wine; boil for 2-3 minutes. Add 125g of shredded chicken, 225g kale, and salt and pepper; cook until the kale wilts. Prepare 60g of instant polenta. Top the polenta with the chicken mixture and grated Pecorino Romano cheese. Makes 2 servings
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6/ runners guide to pizza
Are energy gels healthy: Give the classic cheese toastie a serious health kick with protein-rich chicken, crunchy apple slices and peppery rocket, which brims with vitamin K to help fend off coronary disease.
Make it: Top 2 slices of rustic wholemeal bread with 30g of thinly sliced Gouda or Gruyère cheese. Top a slice with 60g of sliced chicken, 1/2 a thinly sliced apple and a handful of rocket. Top with the other slice of bread. Heat in a buttered pan until the bread is golden (about 3 minutes per side). Makes 2 servings
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Photography by Mitch Mandel. Food styling by Marina Velasquez
