Recovery Protein Bowl

Dressed in a tasty and creamy chipotle  avocado dressing this recipe make the perfect post workout meal. Quorn (a healthy low fat protein) is seasoned with smoked paprika for a Southwestern twist. The combination of brown rice, black beans and fresh vegetables makes this protein bowl a balanced meal.

Nutritional content and instructions, below.

1.4 to 1.8g of protein per  kilo of bodyweight per day is generally recommended for athletes to build muscle mass.

Consuming 25 grams of protein within 2 hours of completing a workout is sufficient to maximally stimulate protein synthesis. This helps recovery and builds muscle. Source: Nutrition and Muscle Protein Synthesis: A Descriptive Review, published in the Journal of the Canadian Chiropractic Association (2009). Many coaches recommend consuming this protein within 30 minutes.

Ingredients

• 350g Quorn Chicken Style Pieces [12.3 oz]
• 6 Tbsp cooked black beans (rinsed & drained)
• 4 Tbsp cooked corn
• 8 Tbsp cooked brown rice
• 10 cherry tomatoes (halved)
• 2 handfuls shredded kale
• 1 tsp smoked paprika
• 1 garlic clove (crushed)
• 1 Tbsp olive oil

For the Creamy Chipotle Avocado Dressing:

• 1 ripe avocado
• 3 Tbsp Non Fat Greek yoghurt
• 1 handful coriander leaves
• juice of 1 to 1 1/2 lime
• 1 garlic clove (crushed)
• 6 Tbsp water
• 1/4 to 1/2 chipotle pepper
• 1 tsp maple syrup (to taste)
• salt & pepper

Instructions

1. Mix smoked paprika and oil with quorn so the pieces are coated all over.
2. Heat a large frying pan, then fry quorn for 5-10 mins until brown all over.
3. In the meantime make the Creamy Chipotle Avocado Dressing by mixing the ingredients listed above for it in a blender. Season to taste with lime juice, maple syrup, salt & pepper.
4. Split the rest of the ingredients between two plates. Add quorn when ready.
5. Serve with Creamy Chipotle Avocado Dressing dressing on the side.

Servings : 2

Per serving (approx.): 53g protein, 133g carbs, 30g fat (of which 4g saturates), 915 calories.

Ready in : 25 Minutes

Author: Annabelle Randles

The Flexitarian – Let’s talk about Food, Health, Ethics & the Environment www.theflexitarian.co.uk

Green, Healthy & Conscious Lifestyle By Nature – Organic & Ethical Living www.bynature.co.uk