Overview
Fueling with the right balance of protein, healthy fats, and complex carbohydrates is essential for hockey players, especially after intense training sessions. This one-pan dinner is designed to be calorie-dense yet manageable, making it a perfect choice for post-practice recovery or a family-style meal.
Ingredients
- 500g (1 lb) boneless, skinless chicken thighs, diced
- 200g (1 cup) quinoa, rinsed
- 750ml (3 cups) low-sodium chicken broth
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Zest and juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
Preparation
- Heat olive oil in a large skillet over medium heat. Add diced chicken thighs, season with salt and pepper, and cook until browned, about 5-7 minutes.
- Add diced onion and minced garlic to the skillet. Sauté until the onion is translucent, about 3-4 minutes.
- Stir in the diced bell pepper and zucchini, cooking for another 3-4 minutes until softened.
- Add the rinsed quinoa, chicken broth, dried oregano, dried thyme, lemon zest, and lemon juice to the skillet. Bring to a boil.
- Reduce heat to low, cover the skillet, and simmer for 15-20 minutes until the quinoa is cooked and the liquid is absorbed.
- Fluff the quinoa with a fork, adjust seasoning with salt and pepper, and garnish with fresh parsley before serving.
- Make-Ahead Tip: This dish can be prepared ahead of time and reheated for an easy post-training meal.
Macros
- Approximate Calories: 600 per serving
- Protein: 40g
- Carbohydrates: 50g
- Fat: 25g
Coaching Tips
- Timing Guidance: Ideal to consume within 30-60 minutes post-training for optimal recovery.
- Substitutions: Feel free to swap chicken for turkey or tofu for a plant-based version.
- Family-Style Portions: Double the recipe for family meals, ensuring everyone is fueled up for their activities.