Overview
Fueling for hockey demands a balance of energy, protein, and healthy fats. This one-pan stir-fry is designed to provide a calorie-dense meal packed with nutrients, perfect for recovery after intense training or as a hearty dinner before game day.
Ingredients
- 500g (1 lb) chicken breast, diced
- 200g (7 oz) cashews
- 300g (10.5 oz) mixed bell peppers, sliced
- 200g (7 oz) broccoli florets
- 2 tablespoons coconut oil
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sriracha (adjust to taste)
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 tablespoon honey or maple syrup
- Salt and pepper to taste
- Cooked brown rice or quinoa for serving (optional)
Preparation
- Heat the coconut oil in a large skillet or wok over medium-high heat.
- Add the diced chicken and cook until browned and cooked through, about 5-7 minutes. Remove the chicken from the pan and set aside.
- In the same pan, add the garlic and ginger, stirring for about 30 seconds until fragrant.
- Add the mixed bell peppers and broccoli to the pan, cooking for 4-5 minutes until slightly tender.
- Return the chicken to the pan, then add the cashews, soy sauce, sriracha, and honey. Stir everything together and cook for an additional 2-3 minutes, allowing the flavors to meld.
- Season with salt and pepper to taste.
- Serve hot over cooked brown rice or quinoa if desired.
- Make-ahead tip: This dish can be prepared in advance and stored in the refrigerator for up to 3 days. Reheat on the stove or in the microwave.
Macros
- Approximate Calories: 600
- Protein: 45g
- Carbohydrates: 35g
- Fat: 35g
Coaching Tips
- Timing: Aim to consume this meal 2-3 hours before a training session or game for optimal energy.
- Substitutions: Feel free to swap the chicken for tofu or shrimp for a different protein source.
- Family-style portioning: This recipe can easily be doubled for meal prep or family dinners; just increase the ingredient quantities accordingly.