How to make Anita Bean's turkey pilaf

24th Jan 18 | Lifestyle

This turkey and rice dish is nutritious and filling.

What to eat after a long run? If you’re after something wholesome and hearty, you’ve come to the right place.

“This simple one-pot dish, made from turkey, rice and vegetables and served with yogurt, really ticks off all the food groups. It provides an ideal mix of protein and carbs along with antioxidant-rich vegetables – just what you need for rapid post-run recovery,” says food writer and fitness expert, Anita Bean. “You can substitute chicken breast or thigh fillets for the turkey, and frozen broad beans or green beans for the broccoli.”

Anita Bean (Adrian Lawrence/PA)

Ingredients:
Serves 4

2tbsp light olive or rapeseed oil
1 onion, chopped
1 leek, washed and sliced
2 garlic cloves, crushed
400g turkey breast steaks, cut into 1cm strips
2tbsp medium curry paste
200g brown basmati rice
500ml chicken stock (or 1 chicken stock cube dissolved in 500ml boiling water)
1 head broccoli, broken into florets
100g frozen peas
A handful of fresh parsley, chopped
Salt and freshly ground black pepper, to season

To serve:
Plain Greek yogurt

(Adrian Lawrence/PA)

Method:

1. Heat the oil in a large heavy-based pan over a medium heat, add the onion and leek and cook for five minutes, stirring occasionally. Add the garlic and turkey and continue cooking for a further two to three minutes.

2. Stir in the curry paste, rice and stock. Bring to the boil, cover and cook on a low heat for 25 minutes, or until the rice has absorbed most of the liquid.

3. Stir in the broccoli, continue to cook for five minutes, then add the peas and continue cooking for a further five minutes, adding a little more stock or water if necessary.

4. Stir in the parsley, season to taste and serve topped with a spoonful of plain Greek yogurt.

A sneak preview of my new book, The Runner’s Cook book (Swipe left to find out what my sassy cat thinks of it) • It’s a sequel to The Vegetarian Athlete’s Cookbook, which turned out to be far more popular than I imagined • My new book is part cookbook, part nutrition guide for runners. It contains more than 100 super-easy, delicious, healthy recipes. They’re designed to fuel your training and promote fast recovery • You’ll find new ideas for easy breakfasts (like Cinnamon Greek Yogurt Pancakes), inspiring veggie meals (like Roast Butternut Squash with Puy Lentils and Mushrooms), incredibly tasty desserts (like Baked Raspberry Cheesecake) and loads of sporty snacks (like Cherry and Almond Flapjacks). • I also give lots of practical advice on fuelling for different races, everything from a 5k to a marathon and ultra • I explain how to optimise your recovery, achieve your racing weight, choose the right sports nutrition products and deal with common problems like hitting the wall and avoiding the runners trots • It will be published on 28th December and you can pre-order for Christmas from Amazon or Bloomsbury now. 🍒🍏🥑🍠🧀🥞🍪 • • • • • #runnersfood #runnersfuel #running #runnersofinstagram #runnerscommunity #runnersworld #runners #cookbook #recipes #recipebook #sportsnutrition #performancefood #performancenutrition #nutritionist #fitnessfood #athletelife #athletefood #athlete #catsofinstagram #ragdollsofinstagram

A post shared by Anita Bean (@anitabean1) on Oct 20, 2017 at 7:55am PDT

The Runner’s Cookbook: More Than 100 Delicious Recipes To Fuel Your Running by Anita Bean, photography by Adrian Lawrence, is published by Bloomsbury Sport, priced £14.99. Available now.

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