Sunday 20 August 2017

Derval O'Rourke's fit fuel

Food by Derval O'Rourke
Food by Derval O'Rourke
Derval O'Rourke's Joggers Chicken Stew

Congratulations on all your hard work over the last eight weeks.

Hopefully some of you will have caught the running bug and will keep it up.

I’ve really enjoyed writing these pieces each week and I’m really looking forward to meeting as many of you as possible at the FitLive event on July 15 in the Phoenix Park in Dublin.

I’ll be jogging around with the goal of enjoying the run and chatting to as many people as possible, so please do come and say hi.

I’ll also have a fit foodie stand at the event. I’ll be giving away snacks and running competitions for goody bags.

MY RACE DAY PREPARATION:

• Get some good rest. Rest is more important than training on the week of a big race.

I like to sleep loads in the days coming into a race.

• Fuel up for the race day

. Eatyour normal healthy diet leading up to the race, don’t do anything drastically different.

• Snacks: I always like to snack one hour pre-race. My go-to snack is a banana.

• Post-race: I pack my post-race snacks into my bag the night before.

• Plan your race day

. Decide the day before how you will get to the venue, what you will wear and what you will eat.

• Hydrate. Keep sipping on your drink.

• Warm up and cool down. Do a nice relaxed warm-up and take the time to do a gentle cool-down With lots of stretching.

JOGGER’S CHICKEN STEW

ih Joggers chicken.jpg
Derval O'Rourke's Joggers Chicken Stew
 

This is the last recipe I’m sharing with you and it seemed apt that it’s my joggers chicken stew.

This recipe is perfect to prepare and then head out the door for your run. You will return to a gorgeous-smelling house and a delicious dinner.

You are now all officially joggers so I hope you enjoy my jogger’s chicken stew.

SERVES: 4

Prep time: 5 mins

Cook time: 2 hours (including your jog!)

INGREDIENTS:

olive oil

4 large baking potatoes, washed, dried and pricked all over with a fork

salt and pepper

100g chorizo, sliced into 1cm rounds

2 onions, finely sliced

12 cloves of garlic, peeled

4 tbsp flour

1 tbsp paprika

4 skinless chicken breast fillets

250ml chicken stock

250ml white wine

a sprig of rosemary (or a bouquet garni)

400g tin of kidney beans, drained and rinsed (mixed beans also work well)

500ml passata

METHOD:

Preheat the oven to 180°C/350°F/ gas 4.

Rub a teaspoon of olive oil into the potatoes. Season the potatoes, wrap each one loosely in foil and set aside.

Heat a teaspoon of olive oil in a large lidded casserole over a medium heat. Add the chorizo, onions and garlic and cook for 5 minutes, stirring occasionally.

Meanwhile, mix the flour and paprika and spread them on a plate. Roll the chicken fillets on the plate to coat them with flour. Heat a tablespoon of olive oil in a frying pan over a medium heat. Fry the chicken fillets (in one batch) for 3 minutes on each side and set aside.

Pour the stock and wine into the casserole with the chorizo. Stir well. Add the chicken and rosemary and bring to the boil.

Remove from the heat and cover the casserole with a lid. Place the casserole on a large baking tray along with the foil-covered potatoes. Lift the tray into the oven and cook for 1 hour.

Meanwhile, put on your runners and go for a jog.

After 1 hour, remove the casserole from the oven. Stir in the beans and passata. Return the casserole to the oven for 30 minutes.

Ladle the stew into warmed serving bowls. Serve with the baked potatoes.

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