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Super Simple 5 Step
Pre Race Meal

Honey baked chicken/salmon/tofu recipe with rice, quinoa & sesame tenderstem broccoli

A great quick pre race meal that is packed full of energy and goodness in 5 easy steps. Safe on the stomach but packed with flavour.

Roasted Chicken

Ingredients - Makes enough for 4

Coconut Oil

70 ml soy sauce

3 tbsp honey

4 cloves garlic, crushed

Juice of 1 lime

3 tbsp sesame oil

1 tbsp cornflour

Sesame seeds

Spring onions




Tenderstem Broccoli

How to;

  1. Preheat oven to 180ºC.
    In a bowl, whisk together 60ml soy sauce, all of the honey, 2 garlic cloves, all of the lime juice, 1 tablespoon sesame oil, & all of the cornflour.

  2. Season chicken/salmon/tofu with salt and pepper. In an oven disk place the chicken/salmon/tofu & pour over glaze and cook in the oven until cooked all the way through (25minutes-ish).

  3. Whilst that is cooking boil a pan of water and cook the rice and quinoa together on a medium heat.

  4.  In a frying pan on a medium heat; add a spoonful of coconut oil, 2 garlic cloves and the broccoli - put a lid on it and leave to steam for 3-4minutes.

  5. Once steamed, remove lid and add 1 tsp sesame oil, 1 tsp soy sauce and a pinch of sesame seeds. Mix through the broccoli to combine.


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