Use these recipes after your post-work training session to boost recovery and optimise muscle gains

PESTO PASTA WITH CHICKEN, ASPARAGUS AND PEAS

Lean, tasty protein for strength and stamina with energizing pasta providing the perfect light but fulfilling post-match meal.

Ingredients (Serves 2)
Penne pasta (300g)
1 bunch asparagus, sliced thin on the diagonal
Frozen peas (60g)
2-3 tsp pesto
2 boneless, skinless chicken breasts, pounded thin
Parmesan cheese

How to make it
1 Grill chicken breasts until cooked through
2 Slice into thin strips
3 Add pasta to boiling water and cook for eight minutes before adding the asparagus and frozen peas
4 Cook until pasta is firm to bite and the peas and asparagus are tender – drain and add to a large bowl and toss with pesto and chicken
5 Top with freshly shaved parmesan cheese and serve

Per serving
Kcal: 475, Protein: 38g, Carbs: 58g, Fat: 12.6g

JERK CHICKEN WITH RICE AND PEAS, PLUS CORN ON THE COB
Spices are great for boosting recovery from exercise as they’re anti-inflammatory. This meal provides a real punch of protein and energy boosting carbohydrates.

Ingredients (Serves 2)
4 chicken thighs, bone in
1 lime, halved
Hot sauce, to serve (optional)

For the jerk marinade
4 spring onions, roughly chopped
thumb-sized piece ginger, roughly chopped
1 garlic clove
½ a small onion
1 scotch bonnet chilli, deseeded if you want less heat
½ tsp dried thyme, or ½ tbsp thyme leaves
Juice 1 lime
1 tbsp soy sauce
1 tbsp vegetable oil
1 tbsp brown sugar
½ tbsp ground allspice

For the rice and peas
Basmati rice (100g)
Coconut milk (200ml)
3-4 spring onions, sliced
1 thyme sprig
1 garlic clove, finely chopped
1 tsp ground allspice
Kidney beans (400g), drained

How to make it
1 To make the jerk marinade, combine all the ingredients in a blender along with a teaspoon of salt and blend to a purée
2 Make a few slashes in the chicken thighs and pour the marinade over the meat, rubbing it into all the crevices
3 Cover and leave to marinate overnight in the fridge
4 Heat the oven to 180C/Gas Mark 4
5 Put the chicken pieces in a roasting tin with the lime halves and cook for 45 minutes until tender and cooked through
6 Rinse the rice in plenty of cold water, then tip it into a large saucepan with all the remaining ingredients except the kidney beans
7 Season with salt, add 300ml of cold water and set over a high heat
8 Once the rice begins to boil, turn it down to a medium heat, cover and cook for 10 minutes
9 Add the beans to the rice and cover with a lid
10 Leave off the heat for five minutes until all the liquid is absorbed
11 Squeeze the roasted lime over the chicken and serve with the rice and peas and some hot sauce if you like it spicy

Per serving
Kcal: 625, Protein: 38g, Carbs: 48g, Fat: 23g


THAI SPICED TURKEY AND QUINOA
Turkey contains tryptophan which can help induce healthy sleep. Save time by using a pre-cooked packet of mixed quinoa to bulk out the meal and provide extra protein and good carbohydrates.

Ingredients (Serves 1)
1 large turkey breast
1 tsp green Thai curry paste
1 tsp Greek yoghurt
1 packet mixed quinoa
1/2 red onion
1 green pepper
Coconut oil
Mixed lettuce leaves

How to make it
1 Heat oven to 180C/Gas Mark 4
2 Toss the turkey with the Thai spice and yoghurt and place in a roasting tin
3 Bake for 15 minutes until the turkey is cooked
4 Heat the packet of quinoa over a gentle heat on the hob
5 While the quinoa is cooking, heat the oil in a large frying pan and soften the onions and peppers for 10-15 minutes
6 Toss the onions and peppers into the quinoa with the coriander and add some seasoning
7 Mix everything together in a large bowl and serve with some crisp lettuce

Per serving
Kcal: 388, Protein: 40g, Carbs: 35g, Fat: 7g

See the full list with pictures here
http://www.sportztrendz.com/2016/11/23/7-high-protein-dinner-recipes-footballers/