Slow-Burners

It’s the dream meal – taking less than 20 mins to make, while being packed full of goodness to sustain you through your sessions. And, we have four of them!

- KATE PERCY

No time to cook? Too tired from a busy day or long bike session? Well good news! One, you’re not alone, and two, you don’t have to spend hours in the kitchen to produce delicious and nutritious meals to support your training. As I mentioned a few issues back (402), I’m absolutely convinced that it’s possible to rustle up a proper, healthy, weekday meal quicker than it takes to order in a takeaway. So, prove me right! Sharpen your knives, stock up your store cupboard, and see if you can tuck into this month’s slow energy-burning recipes in just 20 minutes.

First up, a treat for lovers of Italian cuisine, this Trottole with creamy hazelnut sauce will take your pasta repertoire to the next level. Rich in slow-releasing carbs, it’s a comforting, substantial dish that can work well as a day-before-a-race option. It tastes even better with a fresh tomato salad.

Chicken satay wraps are a quick and easy favourite of mine. These are a truly tasty way of getting your carbs, protein, healthy fats and your 5-a-day in minutes. They are nice and light on the stomach, too. Whip up the marinade, grill the chicken, chop the salad veg and save time by making your family or guests assemble their own wrap!

Next, a delicious Mexican rice bowl with tortilla chips. Here, packs of pre-cooked rice and lentils speed up the process of putting together a filling, nourishing, balanced vegetarian meal. You can prepare this one in advance and it will keep for several days. Store any leftovers in an airtight container in the fridge for workday lunches or to take to events with you.