Chicken, Rice, Peas

Almost nothing is as satisfying as a nice and proteic meal after or before an intense gym session: it is well known that one of the most popular dishes which bodybuilders eat in order to grow bigger and more shredded is chicken with rice. However, since this meal could sometimes result a bit boring and not that tasty, I developed a personal version of it, adding another delicious ingredient which is also extremely nutrient and rich in proteins: peas. Here's my recipe for two people.

INGREDIENTS: 500g of chicken breast, 30g of white flour, a lemon, 100ml of white wine, 250g of rice, 280g of peas, 50g of onion, 30g of Parmigiano Reggiano, olive oil, salt and pepper.

RECIPE: In a large pan, warm up some oil; when it becomes hot, put in the chicken, which you should have already coated in flour and cut in little pieces. Cook for about 20 minutes until the meat becomes coloured, and then add some white wine and the lemon juice: when these two evaporates, your chicken will be ready. Meanwhile, put the rice in a pot of boiling water and cook it for the indicated time (usually 12-20 minutes). At the same time, put some oil in another smaller pot with the onion: when the latter will turn golden, put the peas in it and pour some white wine. Also in this case, the evaporation of the wine will indicate that your peas are ready. Now drain the rice and pur the peas in it: put everything in a plate with the chicken and your dish is ready. To make your meal even tastier and more proteic you can add some Parmigiano Reggiano on the top of your rice. Now all you have to do is to enjoy this pure fuel for your muscles!

MACROS PER PORTION: 1000 Kcal, 115g Carbs, 20g Fats, 80g Proteins. 

DIABETES MANAGEMENT ADVICE: This dish can be tricky to handle in terms of BG, but after a few tries you will be able to totally master it. In particular, given the high amount of carbs and the low quantity of fats, the glycaemic spike could be quite evident. What you can do to reduce it is, as my guidelines specify, to prebolus accurately and to have a brief walk right after your meal. However, since the reduced amount of lipids, the effect of this meal on your blood glucose levels should not last for too long.