sports nutrition 1: chicken and rice

chicken and rice bowl with Kinder’s Sesame Teriyaki Dipping Sauce.

Welcome to our first post about sports nutrition! The goal of our nutrition section of Frankly Speaking is to provide simple and healthy meals that do not take too much effort to make, can be made in bulk for meal prepping, and especially benefit athletes who are actively training and do not have the time to make food every night. Chicken and rice is one of our favorites because it quickly helps replenish your body after a hard workout and also preps your body for tomorrow. From our experience, even with taking two or three servings down in one sitting, these ingredients did not create any unnecessary stomach stress.

INGREDIENTS LIST

1. 1.50 - 2.00 LBS OF BONELESS, SKINLESS CHICKEN BREASTS.

2. 3 LBS WHITE LONG GRAIN RICE.

3. 12-24 OUNCES POULTRY MARINADE (NON-GM0, ORGANIC).

4. (0PTIONAL) KINDERS SWEET SESAME TERIYAKI DIPPING SAUCE.

5. (OPTIONAL) KERRYGOLD PURE IRISH BUTTER.

6. (OPTIONAL) ORGANIC OLIVE OIL.

   COOKING EQUIPMENT

1. STOVETOP OVEN WITH MULTIPLE EYES.

2. WOOD CUTTING BOARD.

3. STOVETOP PAN WITH COVER.

4. 3 QUART SAUCEPAN WITH COVER.

5. MEAL PREP STORAGE BINS (AIRTIGHT LIDS).

6. TEMPERATURE GAUGE (CHICKEN NEEDS TO BE AT LEAST 165F FOR CONSUMPTION).

7. SHARP CHEFS KNIVE.

8. SHARP UTILITY KNIVE.

9. METAL TONGS (FOR CHICKEN).

10. SPATULA (FOR RICE STIRRING).

11. MEDIUM SIZE BOWL OR PLATE FOR SERVING.

    
    

    NUTRITION PER SERVING (CHICKEN & RICE)

    (APPROXIMATE AND NOT EXACT per 200 g)

    PLEASE NOTE THAT THE NUTRITIONAL AMOUNT DOES NOT INCLUDE THE BUTTER, SAUCE, OLIVE OIL, AND ANY OTHER TOPPINGS OR INGREDIENTS THAT YOU MAY CHOOSE TO ADD.

1. CALORIES - 350 KCAL

2. PROTEIN - 35 GRAMS

3. CARBS - 40 GRAMS

4. FIBER - 9 GRAMS

5. FAT - 8 GRAMS

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PREPARATION

LET’S COOK

PREPARING THE CHICKEN (1.50 - 2 LBS)

1. GRAB YOUR CUTTING BOARD AND LET’S START BY CUTTING THE CHICKEN BREAST IN HALF. THIS WILL ALLOW FOR EVEN TEMPERATURE AND CONSISTENCY IN THE PAN.

2. BY USING THE CHEF’S KNIVE, SLOWLY WORK YOUR WAY DOWN THE CHICKEN BREAST.

3. ADD SOME INDENTIONS TO BOTH SIDES OF THE CHICKEN TO ALLOW THE MARINADE TO PENETRATE INTO THE CHICKEN.

4. NOW, TAKE YOUR STOVETOP PAN AND ADD A SHALLOW AMOUNT OF YOUR POULTRY MARINADE TO THE PAN. THE CHICKEN BREAST SHOULD BE SUBMERGED ABOUT HALF WAY, IT IS NOT NECESSAR TO FULLY SUBMERGE THE CHICKEN. TURN YOUR STOVETOP TO LOW-MEDIUM.

5. TAKE YOUR CHICKEN BREASTS AND PLACE THEM INTO THE STOVETOP PAN. AFTER A FEW SECONDS ON ONE SIDE, FLIP THEM OVER. THIS WILL PREVENT THE TOP SIDE FROM DRYING OUT.

6. PLACE THE LID ON THE PAN AND SET A TIMER FOR 15-20 MINUTES. IT IS IMPERATIVE TO PERIODICALLY CHECK THAT THE MARINADE IS NOT BUBBLING OR GETTING TOO WARM. TURN YOUR STOVE DOWN IF THIS HAPPENS.

7. LETS START COOKING THE RICE WHILE WE WAIT TO TURN THE CHICKEN.

PREPARING THE RICE (3 CUPS)

1. START BY FILLING THE 3 QUART SAUCEPAN WITH 6 CUPS OF WATER. FOR EVERY 1 CUP OF RICE YOU WILL NEED 2 CUPS OF WATER.

2. MEASURE 3 CUPS OF WHITE LONG GRAIN RICE.

3. BRING THE WATER TO A BOIL.

4. ADD IN THE RICE, REDUCE TO LOW-MEDIUM HEAT, SLOWLY STIR THE RICE WITH A SPATULA FOR 15-30 SECONDS.

5. COVER THE POT AND SET TIMER FOR 20 MINUTES.

6. CHECK BACK ON THE CHICKEN TO ENSURE THE MARINADE IS NOT BUBBLING. TAKE YOUR TEMPERATURE GAUGE AND SEE WHERE THE CHICKEN IS AT. ALL CHICKEN BREASTS NEED TO BE COOKED TO 165 F FOR CONSUMPTION.

CHECK ON THE CHICKEN

1. AFTER 15-20 MINUTES ON ONE SIDE, TAKE YOUR TONGS AND FLIP THE CHICKEN.

2. USE THE TEMPERATURE GAUGE TO CONTINUE TO WATCH WHERE THE CHICKEN INTERNAL TEMPERATURE IS AT. IF THE CHICKEN IS STRUGGLING AT THIS POINT TO GET CLOSE TO 110-120 F, FEEL FREE TO TURN THE STOVE UP SLIGHTLY AND RECOVER THE LID.

3. LET THE OTHER SIDE COOK FOR 15-20 MINUTES.

4. ENSURE THAT THE TOP SIDE IS HYDRATED WITH THE MARINADE TO PREVENT DRYNESS (IT DOES NOT NEED TO BE FULLY SUBMERGED)

CHECK ON THE RICE

1. WHEN THE TIMER IS CLOSE TO 20 MINUTES, TACK THE LID OFF THE SAUCEPAN AND CHECK THAT THE RICE HAS ABSORBED MOST OF THE RICE AT THIS POINT. THE RICE SHOULD BE MOIST BUT NOT DRY. THERE SHOULD BE VERY LITTLE TO NO VISIBLE WATER AS YOUR STIR THROUGH THE PAN TO CHECK RICE ON THE BOTTOM AND SIDES.

2. LET THE RICE COOL IN A STORAGE BIN OR BOWL FOR 5-10 MINUTES BEFORE SERVING.

3. YOUR RICE IS READY.

YOUR CHICKEN IS READY

1. TAKE THE LID OFF THE STOVEPOT AND USE THE TEMPERATURE GUAGE TO ENSURE THE INTERNAL TEMPERATURE OF ALL OF THE CHICKEN BREASTS IS ABOVE 165 DEGREES FAHRENHEIT.

2. AFTER THE TEMPERATURE CHECKS PASS, USE THE TONGS TO TAKE THE CHICKEN BACK TO THE CUTTING BOARD TO LET REST BEFORE STORING INTO THE BINS. IT IS IMPERATIVE TO LET THE CHICKEN REST TO LET SOME OF THE MARINADE ESCAPE. THIS WILL PREVENT A POOL OF MARINADE IN THE STORAGE BINS THAT CAN LEAD TO BACTERIAL GROWTH.

3. TAKE YOUR UTILITY KNIFE AND CUT CHICKEN DOWN INTO 1 INCH OR LESS SECTIONS.

COMBINE THE CHICKEN & RICE

1. USE THE SPATULA TO PLACE A BED OF RICE IN THE BOWL.

2. (OPTIONAL) ADD TO YOUR DISCRETION THE KERRYGOLD PURE IRISH BUTTER, KINDERS SESAME TERIYAKI DRESSING, AND OLIVE OIL.

3. TAKE YOUR CUT CHICKEN AND PLACE ON TOP OF THE RICE.

4. (OPTIONAL) ADD MORE KINDERS SESAME TERIYAKI DRESSING.

5. THE CHICKEN AND RICE ARE READY TO BE SERVED.