Ham and mushroom risotto
A pre-marathon meal needs to pack a real carbohydrate punch to provide plenty of energy for the gruelling task ahead. Most meals are pasta-based, but you may find rice a better choice; it provides just as much carbohydrate but is easier to digest and less likely to cause bloating. Ham provides easily digested protein, and mushrooms and peas provide plenty of vitamins and minerals. Aim to have your last main meal at least three hours before you run. After that, drink plenty of fluids and, about 30 minutes before you run, have a small snack such as a banana.
Ingredients
Per portion: 567 kcal, 25g protein, 11g fat, 88g carbohydrate
320g risotto rice
1 onion, peeled and chopped
1-2 tbsp olive oil
1.2 litres hot chicken stock
300g mushrooms, finely chopped
200g wafer-thin ham, sliced into strips
100g frozen peas
Method
Place the chopped mushroom under a hot grill for 2-3 minutes, then remove and set aside.
Heat the olive oil in a large pan, add the onion and cook for 5 minutes until softened. Add the rice and stir well to coat the grains with oil.
Add a ladleful of stock and stir until absorbed. Repeat until you have added all the stock, stirring continuously. This should take about 15-20 minutes.
Stir in the mushrooms, ham and peas, and cook for a further 3 minutes to cook through. Season with freshly ground pepper.
Serve with low-fat garlic bread and a green salad.
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