Recovery Recipe by Kelly Bastone: Spanish Chicken with Saffron Rice
In the Bicycling Magazine, there is one article that really interesting to reach for those whi had injuries when cycling. When an injury sidelines a cyclist, the natural reaction is to cut back on calories until it’s time to ride—and burn energy—again. But the healing process demands fuel, too. “It’s like fixing a house,” says Cynthia Sass,
R.D., a sports dietitian. “A crack in the foundation requires raw
materials to patch things back together, and in the body those raw
materials come from what we eat.”
Proteins, vitamins,
minerals, and antioxidants help heal wounds, relax stressed tendons,
and mend fractured bones more quickly. So in addition to your doc’s
advice to elevate and ice, choose the right combinations of foods to speed recovery and get back on your bike.
Put all those groceries to good use with this recovery-aiding recipe.
- 4 skinless, boneless chicken breasts*
- 1 tablespoon sunflower oil, divided
- Juice of half a lemon
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 large red onion, diced
- 3 carrots, cut into half moons (bite-size pieces)
- 1 large red bell pepper, cut into small cubes
- 3 cloves garlic, minced
- 2 cups jasmine rice, rinsed
- 1 14-oz can diced tomatoes (unsalted), with juice*
- 3 cups chicken or vegetable broth*
- 2 bay leaves
- 1/2 teaspoon crumbled saffron threads
- 1/4 cup chopped green olives
- 1 cup fresh (or frozen and thawed) peas*
- Salt and pepper to taste
- Chopped parsley for garnish
*Use organic when available
- 1.
Preheat oven to 350 degrees. Season chicken with salt and pepper. Heat
1/2 tablespoon sunflower oil in a cast-iron skillet on high heat. Brown
chicken on both sides (four minutes each side), then bake uncovered in
the skillet for 25 minutes. Remove from oven, drizzle with lemon juice
and olive oil, and set aside, covered. After 10 minutes, slice chicken
into strips.
2. In a pot, add cumin, paprika and remaining sunflower oil. Saute the onion, carrots and bell pepper for five minutes. Add garlic and rice and stir for one minute. Add tomatoes (with juice), chicken or vegetable broth, bay leaves, and saffron. Bring to a boil and add salt to taste. Stir, cover, and lower heat. Simmer for 15 to 20 minutes, or until rice is cooked.
3. Remove from heat, stir in sliced chicken, green olives, and peas. Cover and let stand for 10 minutes. Garnish each plate with chopped parsley.
Serves four. Per serving: 535 calories; 12.8g fat; 61.3g protein; 42.2g carbs, recipe courtesy of Cristina Urioste, rasafoods.com.
