With a harmonious blend of hearty, rustic flavours, this high carbohydrate chicken cacciatore recipe transports you straight to the Italian countryside. Simple to make, but full of high quality ingredients.
The chicken provides essential amino acids, supporting muscle function.
The variety of herbs and vegetables provide a breadth of vitamins and minerals such as vitamins A, B and C, potassium and selenium. This enriches the body and supports cell function.
The garlic and herbs contain anti-inflammatory properties, helping to reduce the chance of injury.
The potatoes are an ideal fuel source, helping you to maintain high energy stores. They are also an excellent source of potassium, vitamin C, B vitamins and antioxidants, supporting healthy digestion, promoting cognitive function and contributing to fluid-electrolyte balance. Potatoes are also naturally gluten free and contain resistant starch, which support gut health.
Ingredients for 2 servings:
3 baking potatoes (chopped into small squares)
3 tbsp olive oil
3 slices prosciutto (chopped)
1 medium onion (chopped)
4 garlic cloves (finely chopped)
2 sage springs (finely chopped)
4 rosemary sprigs (finely chopped)
2 chicken breasts (cut into butterflies)
400g can plum tomatoes
1 tbsp tomato purée
250g mushrooms (cut into halves)
handful of parsley
6 stems of tenderstem broccoli (chopped)
salt
pepper
Method:
Preheat the oven to 200C.
Prep the ingredients as indicated above.
Add the potatoes, 2 tbsp of olive oil, 2 gloves of garlic and 2 sprigs of rosemary to a baking tray, mix around and place in the oven for 45 minutes, until crisp.
Heat the remaining tbsp of olive oil in a large frying pan. Add the prosciutto and fry for 2 mins until crisp. Remove the prosciutto and set aside but leave the remaining oil in the pan.
Add the onion, garlic, rosemary, parsley, sage to the pan and fry for 4 mins.
Spread the mixture out around the pan and lay the chicken butterflies on top. Season with pepper and fry for 5 minutes over a medium heat, turning the chicken to ensure both sides turn brown and the onions are caramelising on the bottom of the pan.
Remove the chicken only and set aside on a plate.
Add the plum tomatoes, prosciutto, tomato purée, mushrooms and broccoli to the pan and stir well, breaking up the plum tomatoes.
Spoon 4 tbsp of water into the empty plum tomato can and pour into the pan. Season with salt and pepper and then simmer for 20 mins.
Return the chicken to the pan and cook for 15 mins.
Remove the potatoes from the oven and plate up with the chicken cacciatore.
Nutritional Information
~70g carbohydrate
~35g protein
Carbohydrates are King
From a nutritional standpoint, the day before a tournament is vital. Picture your energy levels as a bucket; your aim the day before is to make sure this bucket is filled to the brim.
Carbohydrates are crucial the day before a match. They replenish this bucket (your glycogen stores in your muscles), which is vital for prolonged exertion. Consuming around 6-8 times your body weight in carbohydrates the day before a tournament, will support the following:
muscle function
brain function
immune system function
injury prevention
mood
hormone function
sleep quality
performance
While carbohydrates fuel your game, protein helps promote muscle function. Protein is important in the day before a tournament to help ensure your muscles are fully recovered and repair from previous physical demands, such as training.
Don't forget about hydration. Staying well-hydrated helps maintain optimal performance and minimizes the chances of cramps and fatigue.
Drink plenty of water with your meals and continue hydrating as the evening progresses until around 1 hour pre bed. A thletes have reported a 30% increase in performance when properly hydrated.
Timing matters just as much as the food itself. The day before a tournament, aim to eat your evening meal about 3 to 4 hours before bed. This allows your body ample time to digest the food, preventing sluggishness when it's time to play.
Eating too close to bedtime could cause discomfort during sleep and hinder recovery, while an earlier meal might leave you feeling hungry and will prevent you from fully filling up your energy bucket. Finding the right balance will help you feel energized and ready.
Preparing for Success
The meal you consume the evening before a tournament plays a vital role in maximizing your performance. Aim for a balanced meal that incorporates carbohydrates, protein, vegetables, and healthy fats, and ensure you stay hydrated.
Selecting the appropriate foods and timing your meals properly can increase your energy and improve your overall performance on the court. Even minor dietary changes can result in notable enhancements in your game.
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