Thai food may well be one of your favourite choices for eating out or getting food delivered in, and it’s a relatively healthy option. But why not make a Thai green curry at home? It makes a tasty dinner and works well after an evening training session.
Just add extra rice to ensure that you hit your recovery nutrition requirements. I’ve suggested 70g of uncooked rice in the recipe, which gives you 53g of carbs, but increase this to 90-100g to help replenish your glycogen stores if you’ve just finished training, as this will give you 68-76g of carbs. 1g/kg of body weight is recommended for optimal recovery, and remember that you will also get some carbs from the vegetables in this recipe. Brown rice is recommended to increase the fibre content to help you maintain a healthy digestive function and gut bacteria.
Choosing to make a chicken or prawn curry will give you 25-30g of protein which will meet your recovery requirements. Plant based athletes choosing tofu would be advised to add a vegan protein shake to their meal to reach the same amount. There’s also a small amount of protein in the rice.
Thai green curry with rice is an appropriate choice for those athletes who need to avoid gluten or dairy for health reasons. This curry also freezes well, so make extra portions to save time another day.
Ingredients (serves 2)
1 medium onion
1 tbsp coconut oil
1 can of coconut milk (400ml)
2 tbsp Green Thai Curry paste (NB this sometimes contains fish so look for a vegetarian version if necessary, eg Blue Dragon in the UK)
250g chicken breast or 250g prawns or 300g tofu
70g brown rice per person (uncooked weight). NB you can also use pre-cooked rice to save time. The serving size for cooked rice is 125g per person.
Handful of mange tout or sugar snaps
Handful of baby sweetcorn
Handful of tender-stem broccoli
Handful of button mushrooms
1 red or yellow pepper
Instructions (cooking and preparation time: 35 minutes)
- Bring a pan of water to the boil and add the rice. Simmer for 30 minutes.
- Chop the onion, mushrooms and pepper.
- Slice the chicken or tofu. Keep the prawn whole.
- Heat the coconut oil in a wok or lidded frying pan, and add the onion and pepper. Fry gently for 2-3 minutes until softened.
- Add the chicken, prawn or tofu and cook for a further 2-3 minutes.
- Add the Thai curry paste and stir to coat the other ingredients.
- Pour in the coconut milk, stir well, bring to the boil and then simmer with the lid on for 10 minutes at a low heat.
- After 10 minutes, add the other vegetables and simmer for a further 5-7 minutes until vegetables are tender.
- Serve the curry with the cooked rice in a bowl.
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