Preparation time: 30 minutes | Marinate 1 hour to overnight | cooking time 20 minutes

 

Difficulty level: Easy to make

 

60g carbs| 63.5g protein | 20g fats  674 Calories

Gluten Free/ Performance 

 

This meal is high in easily digestible carbohydrates and proteins and low in fats.

This makes it an ideal meal to eat 2 hours prior to exercise and will provide fuel.

 

4 meals : 

 

Ingredients list: 

 

For the mustard and maple chicken 

1 kg chicken breast 

1 table spoon dijon mustard

1 table spoon seeded mustard

1 teaspoon maple syrup

1 teaspoon salt

1 teaspoon cracked pepper 

2 tablespoons olive oil 

 

For the grilled eggplant salad

1 eggplant

Spring onion 

Coriander or parsley  

Red chili

Balsamic vinegar 

2 tablespoons olive oil

 

Method: 

To make the chicken. 

 

Slice the chicken in 2-3 mm slices 

 

Add the dijon mustard, seeded mustard, maple, salt and pepper. Mix and coat the chicken with the mixture. Marinate for at least an hour or overnight. *

 

Leave the chicken on the bench at room temperature for an hour prior to cooking. 

 

Use a non-stick pan or grill. Add olive oil to pan fry or grill the chicken in batches. I like to use 1 tablespoon of olive oil to grill 500g of chicken. Cook the chicken on medium-high heat for 2 minutes on each side. 

 

The chicken should be golden and caramelized on the outside and juicy on the inside. 

 

Author’s tips: 

 

*I keep the marinated chicken in the fridge for up to 3 days and cook the chicken just before serving. 

Note: 2-3 mm thin chicken slices should be fully cooked though in 4 minutes. Cooking the chicken for longer will overcook and dry the chicken. 

If your chicken is between 3 to 5 mm thick, you should cook them for 6 minutes. 

 

To make the grilled eggplant salad

 

Dice the eggplant in 2cm by 2cm cubes 

Add olive oil and stir fry the eggplant on medium to high heat in batches. 

Once the eggplants are fully cooked and soft, remove from the heat and allow to cool down. 

 

Chops some spring onion, parsley and chili 

Add these to the eggplant, season with salt and pepper and add the balsamic vinegar. Mix well. 

 

Serve the eggplant salad and chicken on a bed of jasmine or basmati rice.