Directions
After an intense workout – especially if you’ve done weights, HIIT or metabolic training – your body needs to rebuild damaged muscle fibers, restore glycogen stores and promote protein synthesis.
This recipe perfectly balances high-quality proteins, low-glycemic carbohydrates and a savory component that stimulates the appetite without excess fat. The grilled chicken is lean, filling, highly digestible, the brown rice provides prolonged energy, and the BBQ + soy sauce, used in controlled quantities, adds flavor without ruining the nutritional composition.
Ingredients (serves 1)
- 150g chicken breast
- 1 teaspoon low sodium soy sauce
- 1 teaspoon light BBQ sauce
- 100g cooked brown rice, 35g raw
- 1 teaspoon extra virgin olive oil (raw)
- Chives or fresh spring onions for garnish
- Sweet paprika, black pepper, garlic powder for marinating
Preparation
Marinate the chicken with paprika, pepper, garlic powder and a teaspoon of soy sauce for 15-20 minutes.
Cook the chicken on a hot griddle for 4-5 minutes per side, until golden brown.
At the end of cooking, brush with 1 teaspoon of BBQ sauce and leave to caramelize slightly.
Separately, cook the brown rice in lightly salted water and drain well.
Serve everything together with a drizzle of EVO and a sprinkling of chives-parsley and a pinch of toasted sesame.
Nutritional values per serving
Calories: ~470 kcal
Protein: 37 g
Carbohydrates: 40 g
Fat: 14 g (of which saturated < 2 g)
Fiber: 3 g
Sodium: controlled, if you use light soy sauce
Why we love this recipe
High protein density: lean chicken helps the muscle to rebuild and grow in the most efficient way.
Zero simple sugars: BBQ sauce must be measured, but in small quantities it does not ruin the budget.
Good fats: just a teaspoon of extra virgin olive oil provides antioxidants and vitamin E, essential for counteracting oxidative stress from training.
Brown rice: gradual release of energy, ideal for stabilizing insulin levels post-workout.
Low glycemic load + high satiating power: it fills you up for a long time without insulin spikes.
When to eat it
Within 60 minutes of the workout, possibly combined with a source of vitamin C (such as a juice or some fresh vegetables) to improve iron absorption. Also perfect for lunch on training days.
Extra tip
If you train in the morning and eat at home, add a bowl of raw vegetables (fennel, radishes, cucumber) to improve digestion. If you are in the definition phase, you can cut the rice to 70 g and increase the chicken to 180 g.
