Sweet Chilli Chicken: A Restorative Recipe for Recovery

So, while you're recovering from the physical and mental demands of the day, remember meals that promote optimum recovery are your allies. This sweet chilli chicken recipe is nutrient-rich, ready to help your body replenish, but just make sure to wash your hands thoroughly before you touch anything after chopping the chilli, especially your face! A little spice is great, but no one wants a surprise eye-watering moment in the middle of cooking - note to self for next time!

The Nutritional Power of Chicken

Chicken is a powerful source of lean protein, containing all nine amino acids essential for muscle repair and recovery after intense training and competition. As an athlete, your body needs high-quality protein to rebuild muscle, improve strength, and make training adaptations. A chicken thigh can provide around 24-26 grams of protein, helping you meet your daily needs for peak performance. Beyond protein, chicken is packed with B vitamins and selenium, which support energy production, muscle function, and immune health.

When purchasing chicken, selecting high-quality options is important to ensure you're providing your body with a high-quality protein source. Here’s what to consider when buying chicken:

Organic and free-range chickens are generally raised without antibiotics or added hormones, making them a cleaner protein option. They often have a superior nutritional profile, with slightly higher omega-3 fatty acids, which aid in muscle recovery and overall health.
Select fresh chicken without added preservatives, sodium solutions, or artificial flavoring. Pre-marinated or frozen chicken might contain unnecessary additives that can impact both taste and nutrition quality.

The Role of Rice

Rice is an excellent source of carbohydrates, which are essential after exercise. Carbohydrates help replenish glycogen stores that are depleted during physical exertion. Rice is low in fat and gluten-free, making it easily digestible for many people. When paired with chicken, it creates a perfect protein-carb combination that stabilises energy levels. The fibre in brown rice, with about 3.5 grams per cup, also promotes gut health, supporting long-term wellness. Adding 1 egg per serving of rice helps to add an extra protein boost.

The Green Goodness of Kale

Kale is more than just a trendy superfood; it is a powerhouse of nutrients that plays a significant role in recovery. Rich in vitamins A, C, and K, as well as essential minerals like calcium and iron, kale supports overall health and healing. A single cup of cooked kale provides approximately 80.4 mg of vitamin C, which is about 90% of the recommended daily intake for adults and is crucial for tissue repair and recovery after intense exercise. Moreover, the high antioxidant content in kale helps reduce oxidative stress, which can be elevated after vigorous physical activity. This helps speed up recovery and reduces muscle soreness. Additionally, kale’s anti-inflammatory properties support muscle repair and overall recovery efficiency. Incorporating kale into your post-workout meal boosts your nutritional intake, aids in muscle repair, and accelerates the recovery process, ensuring you're ready for your next training session or competition.

The Healing Spices: Ginger, Garlic, and Chilli

Ginger, garlic, and chilli are powerful ingredients that bring flavor and health benefits to your recovery meal.

Ginger is renowned for its anti-inflammatory properties, which can mitigate soreness and speed up recovery. A 2010 study revealed that consuming ginger may reduce muscle pain after exercise by up to 25%.

Garlic strengthens the immune system and may help minimise exercise-induced muscle damage. It enhances blood circulation, ensuring that vital nutrients are delivered throughout your body effectively.

Chilli contains capsaicin, which is known for its pain-relieving properties and can help reduce inflammation. Additionally, it may boost metabolism and enhance the overall flavour of your dish. Incorporating ginger, garlic, and chilli into your meal not only makes it tastier, but also more beneficial for your health and recovery.

Sweet Chilli Chicken Recipe

Ingredients:

4 cloves garlic (finely chopped)
2 thumbs of ginger (finely chopped)
1 red chilli (finely chopped)
2 tbsp olive oil
2 cups rice
2 chicken thighs
2 cups kale, chopped
2 eggs
1 medium lime
1/2 cup sweet chilli sauce
2 tbsp soy sauce
1 tbsp honey
Salt and pepper to taste

Method:

In a large bowl, whisk together the sweet chili sauce, soy sauce, honey, 2 thumbs of ginger, and 2 cloves of garlic.
Add the chicken thighs to the bowl, squeeze in the lime juice and stir to ensure the chicken thighs are well coated.
Cover the bowl and refrigerate for at least 30 minutes or up to 4 hours.
Cook the rice.
Oven Option: Preheat your oven to 190°C (375°F). Arrange the marinated chicken thighs on a baking sheet lined with parchment paper or foil. Bake for 25-30 minutes, or until the chicken is cooked through.
Air Fryer Option: Preheat your air fryer to 190°C. Arrange the marinated chicken thighs in a single layer in the air fryer. Air fry for 15-20 minutes or until the chicken is cooked through.
In the meantime, heat 2 tbsp of olive oil in a frying pan and add the remaining 2 chopped garlic cloves, thumb of ginger, and chopped chilli. Sauté until starting to brown.
Add the cooked rice to the frying pan and stir.
Add the two handfuls of kale to the frying pan and stir.
Add two eggs to the frying pan and stir well.
Serve the chicken thigh(s) on a bed of egg-fried and spiced rice.

Nutritional Information (per serving as pictured below)

~60g carbohydrate
~30g protein