This is a delicious stew that makes the perfect treat for a lunch or supper with family or friends after a day out on the bike or a long run. It’s simple to make, too. Here are some of the nutritional benefits you’ll obtain from this meal.
- The chicken provides plenty of protein to aid muscle recovery and repair.
- The sweet potato is an excellent source of slow release carbohydrate to help replenish muscle glycogen stores, while also providing beta carotene, which is converted to the anti-oxidant vitamin A, to help mitigate the effect of free radical damage to cells as a result of hard training.
- The red onion is a very good source of quercetin, an anti-inflammatory nutrient.
- The garlic will help to support your body’s detoxification pathways.
Ingredients (serves 4)
4 large or 8 small red onions,
4 sweet potatoes
8 whole garlic cloves
4 chicken breasts with skin
2-3 tbsp olive oil
Some sprigs of fresh thyme
- Pre-heat the oven to gas mark 7/220°C.
- Peel the onions and cut into halves or wedges, depending on size.
- Peel the sweet potatoes and cut into wedges.
- Halve the lemons.
- Peel the garlic (but do not chop or crush).
- Put the sweet potato, onions, garlic cloves, lemon halves and thyme in a large shallow roasting tin.
- Drizzle with the olive oil and toss with your hands until the ingredients are well coated. Squeeze the lemons a little.
- Rub a little salt into the skin of the chicken breasts.
- Lay the chicken breasts on top of the other ingredients.
- Roast in the oven for approximately 30 minutes.
- Serve with some additional steamed dark green leafy vegetables like broccoli or kale.
To save time, you could prepare all the ingredients and place them in the roasting tin before heading out for your training session, or even the night before (keep in the fridge). Then cook the meal in the oven for 30 minutes while you are taking a shower.
Jo Scott-Dalgleish BSc (Hons) is a BANT Registered Nutritionist, writing and giving talks about nutrition for endurance sport. Based in London, she also works as a Registered Nutritional Therapist, conducting one–to–one consultations with triathletes, distance runners and cyclists to help them eat well, be healthy and perform better through the creation of an individual nutritional plan. To learn more about these consultations, please visit www.nutritionforendurancesports.co.uk