Étel- és italreceptek | Ételreceptek » Sweet and Sour Chicken

Fuel Up Recipe card Sweet and Sour Chicken Ingredients (serves 2) 225g (8oz) chicken breast – skin removed, cut into strips ½ tablespoon vegetable or sesame seed oil 1 medium onion, cut into chunks 2 cloves garlic, crushed or 2 teaspoons garlic paste 1 medium carrot, peeled and cut into thin strips 1 yellow/orange/red pepper, seeds removed and cut into strips For the Sauce 4 tablespoons pineapple or apricot jam 2 tablespoons tomato ketchup 2 tablespoons tomato puree 1 tablespoons malt vinegar For the Egg Fried Rice 1 tablespoon vegetable or sesame oil 275g cold, cooked Basmati rice (about 125g of uncooked rice), ideally brown 1 large egg, beaten 75g (3oz) frozen peas, defrosted Salt and pepper 1-1½ tablespoons soy sauce (optional) What to do 1. In a large non-stick wok or saucepan stir fry the chicken strips in the oil until cooked through. Add the onion, garlic, carrot and pepper and cook for 2-3 minutes. 2. Add the sauce ingredients and cook for a further 2 minutes. 3.

Meanwhile make the egg fried rice by heating the oil in a non-stick pan or wok and add the cooked rice and peas and cook for 3-4 minutes or until the peas are cooked. 4. Add the egg and mix well Season and stir through the soy sauce if using. Serve the sweet and sour chicken on mound of the egg fried rice. A vegetarian alternative would be to use tofu instead of chicken (marinade the tofu in sauce first). Alternatively use beef, pork, lamb or prawns Nutritional content per serving 807 cal 42g Protein 20.5g Fat 121g Carbohydrate Why is this recipe good for rowers? • It’s quick and uses store cupboard items • Egg, carrots and peppers are high in Vitamin A (retinol and beta-carotene respectively). These are important for the immune system. • The onions, garlic and tomato ketchup are high in protective plant chemicals. • Jam and basmati rice are excellent sources of carbohydrate (and B vitamins if brown rice) and have a low-medium glycaemic index (GI). When the recovery

period between exercising is a day or more, low GI carbs may be just as effective for optimal recovery as high GI carbs and may promote the burning of fat as fuel. Visit us at: www.britishrowingorg/nutrition/recipes