¼ red pepper, diced
½ red onion, diced
1 clove of garlic, crushed
½ chicken breast, chopped
1 rasher of smoked bacon, diced
125g arborio risotto rice
2tsp olive oil
100ml white wine
250ml chicken stock
5 asparagus spears, halved
Handful of spinach leaves
25g parmesan cheese, grated
Heat the olive oil in a deep pan. Add the onion, pepper and garlic and cook over a low heat until softened. Add the chicken and bacon to the pan and brown, then add the rice and cook for one to two minutes, stirring regularly. Add the wine and cook for a further two minutes, then add the chicken stock a little at a time, stirring throughout. Continue to cook for ten to 12 minutes, making sure you stir well. When the stock is all gone, add the asparagus and cook for a further three minutes. Take off the heat, stir in the spinach and parmesan, and serve.
The protein feeds muscle and regulates digestion, while the vitamin B3 helps the body break down carbs and fat into energy.
The spears have vitamin K to help maintain healthy bones, and manganese to protect cells from the oxidative stress caused by exercise.
Garlic contains bone-building manganese and anti-inflammatory gingerols to help reduce muscle soreness after a workout session.
This is full of high-GI carbohydrates for energy and B vitamins, which are needed to release that energy and boost red blood cells.
Want another bulk-building meal? Then check out these tasty tacos. (opens in new tab)
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