Nutritional facts / serving

  • Kcal 476
  • Pro 49g
  • Carbs 54g
  • Fat 10g

How to make this recipe


Serves: 4

Prep: 15 minutes
Cook: 45 minutes

2 medium onions
2 cloves of garlic
2 carrots
2 lemons
2 peppers
tbsp. olive oil
2 tbs tomato puree
70 g chorizo (optional)
4 skinless, boneless chicken thighs
1 cube of chicken stock
1 heaped teaspoon of smoked paprika
3 tbs fresh parsley

This dish is rich in carbohydrates from the rice which replace glycogen sources that get depleted during training. 

The low-fat proteins such as chicken and prawns support muscle recovery and the vegetables are rich in anti-oxidants which support immune function.

Benefits: Recovery.



  • Peel and chop the onion, garlic, carrots and peppers. Finely chop parsley stalks
  • Roughly chop the chicken
  • Fry the garlic, onion, carrot, parsley stalks for a few minutes
  • Add the chicken and paprika to the pan and fry for 5 min – stirring regularly
  • Add the chopped pepper and keep stirring for a few more minutes.
  • Stir through the tomato puree and crumble in the stock cube
  • Add the rice and stir for a few minutes so that the rice starts to absorb the flavours
  • Add 850 ml boiling water and a pinch of salt and pepper
  • Bring to the boil
  • Once boiling, reduce the temperature and allow to simmer for 15 min with lid off.
  • Stir regularly!
  • Add a splash more water if required.
  • Stir in the peas and prawns – cook for 5 more minutes
  • Serve with lemon wedges and chopped parsley leaves.

Athlete profile Sophie Hahn

Sophie Hahn claimed gold in her 100m race at the Rio Paralympics. She was also part of the Women's T35-38 4x100m relay final that won silver.  Sophie took up running after watching the 2012 London Olympics and Paralympics on television. 

Aged just 16, and making her debut in a GB vest, Hahn smashed the world record as she triumphed in t...
Find out more about Sophie Hahn