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Maple and ginger chicken | Post-workout meal


An easy and nutritionally well-balanced weekday dinner.

It may as well be the perfect post-workout meal as one serving contains 33.8 grams of protein and 24.9 grams of carbohydrates.

Depending on your goals, you can increase the quinoa serving to one cup which will take you to 49.8 grams of carbohydrates and an additional 4 grams of protein.

You can serve it with rice if you prefer, though the protein content of this meal will be lower. I like quinoa as it is wholegrain, naturally gluten-free, and contains all 9 essential amino acids.




Maple and ginger chicken | Post-workout meal


Ingredients:

Serving: 2 Prep time: 10 mins Cook time: 25-30 mins


For the marinade:

  • 3 tbsp coconut aminos (can use soya sauce)

  • 1 tbsp maple syrup

  • 1 tbsp fresh grated ginger

  • zest of 1/2 lemon

  • 1/4 tsp salt

Other ingredients:

  • 4 boneless and skinless chicken thighs

  • 1/2 cup uncooked red quinoa (will make 1 + 1/2 cup cooked quinoa)

  • 250 g asparagus

  • 1 tbsp ghee or butter



Instructions:

  1. Preheat the oven to 190-200 degrees.

  2. Rinse the quinoa to remove any bitterness and transfer it to a saucepan with 1 cup of boiling water. Cook for about 25 mins

  3. Mix your marinade ingredients and pour it over your chicken thighs and let it marinate for about 10 mins.

  4. Whilst the chicken marinates, prepare the asparagus. Wash them, cut the end parts off and sauté it in a pan with a tablespoon of ghee or butter for 8-10 mins.

  5. Once the asparagus is ready, turn off the heat and set it aside whilst still covered-

  6. Place the chicken on a baking tray and bake them for about 25-30 mins.

  7. Serve the chicken with 125 grams of asparagus (5 stalks) and 1/2 cup of cooked quinoa.


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