Chugging a protein shake is convenient for getting some post-workout nutrients, but not everyone likes their taste.
So, I’ve been looking for quick and easy meals that can be assembled in 10 minutes or less after a gym session or made ahead and reheated.
This fiesta chicken recipe from Megan Miller, a registered dietitian for LifeMD, stood out to me because of the great blend of flavors and textures—the whopping 40g of protein didn’t hurt either.
It’s important to eat protein after a strength workout, but you also need to replenish your muscles’ glycogen stores by eating some carbohydrates, as we discovered last year from a sports dietitian.
While this meal has a high protein content, the rice and vegetables make it a great source of carbohydrates, too.
For this recipe, Miller recommends using frozen vegetables to cut down on chopping time.
“Frozen vegetables actually contain higher vitamin content than most fresh vegetables found in large grocery chains since they are flash-frozen soon after being picked, quickly locking in their nutrients,” says Miller.
“Keeping a mix of frozen vegetable options in your freezer is a great way to ensure you can get vegetables in every day.”
If you’re looking for a post-workout meal that will keep you going, try this recipe.
Fiesta chicken and rice recipe
Ingredients
- ½ cup cooked brown rice (Miller recommends using microwaveable steamed rice which cooks in 90 seconds)
- 1 cup frozen fajita blend vegetables
- 1 small chicken breast (3-4oz), cooked and chopped
- ½ cup reduced-fat Mexican-style cheese, shredded
- 2tbsp salsa/pico de gallo
- 1-2tbsp fat-free plain Greek yogurt
- Tajin Classico reduced sodium seasoning (optional)
Method
- Microwave or sauté the frozen vegetables until heated through.
- Heat the brown rice until heated through.
- Top the rice with the vegetables, chicken and cheese and heat in the microwave (times may vary) or oven (350℉ degrees for five to sevent minutes) until the cheese is melted.
- Top with the salsa, yogurt and Tajin seasoning, if using.
