Paella
If you are doing lots of hard exercise, you need a dish that really packs in carbohydrate, such as the risotto rice in this paella. The rice has a medium glycaemic index, so it's great for either before or after an exercise session. The recipe is low in fat and there is a good balance of protein from the scallops and prawns. The protein will help to build and repair muscle tissue after a strenuous session in the gym. Hard exercise can take its toll on the immune system, depleting levels of nutrients, so the vegetables provide plenty of vitamins, minerals and antioxidants to help keep the immune system healthy.
Ingredients
Per portion: 635kcal, 57g protein, 10g fat, 77g carbohydrate
2 tbsp olive oil
350g risotto rice
8 scallops
1 large onion, peeled and chopped
2 cloves of garlic, finely chopped
1 red pepper, sliced into rings
1x400g can tomatoes
1200ml chicken stock
12 large prawns, whole or peeled
50g frozen peas
100g spicy sausage, diced
2 tsp paprika
Half tsp of cayenne pepper
1 lemon, quartered
Method
Use a large, heavy-based frying pan. Heat the oil over a medium heat and add the onion, pepper, sausage, garlic, paprika and cayenne pepper. Cook for 6-8 minutes.
Add in the tomatoes and stock, and simmer for 10 minutes.
Add the rice, stir and bring to the boil, then simmer for 10 minutes.
Add the scallops, prawns and peas and leave to simmer gently for 30 minutes.
Keep a check on the liquid level and add a little more stock if necessary. Stir occasionally and serve with the lemon wedges.
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