Mexican rice
Olive or canola oil spray
1 small onion, diced
1 tsp minced garlic
1 tsp minced chilli
1 1/2-2 cups long-grain white rice
1/2 cup tomato puree
3 cups MAGGI Real Chicken Stock
2 carrots, diced
1/2 cup fresh or frozen peas
420g can four bean mix, rinsed and drained
1/2 cup blanched almonds
Spray a non-stick saucepan with oil and cook onion, garlic and chilli over medium heat until soft. Add rice and cook, stirring, for 2 minutes. Add tomato puree and cook for a further 2-3 minutes. Add stock and bring to the boil, then add vegetables and beans. Reduce heat to low, cover and simmer for 15 minutes. Stir in almonds and heat through.
| ANALYSIS |
High Fuel
4
|
Low Fuel
6
|
|---|---|---|
| Energy (kJ) |
2669
|
1527
|
| Protein (g) |
21
|
13
|
| Fat (g) |
13
|
8
|
| Carbohydrate (g) |
103
|
55
|
| Iron |
Serves: 4-6
Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size
Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size
