Joe Wicks’ chicken and pineapple fried rice recipe
JOE Wicks is giving Sun readers an exclusive look at his new recipes and fave exercises to celebrate the upcoming release of his third book Lean in 15: The Sustain Plan.
Your daily meal choices will depend on whether you have completed one of Joe’s workouts that day or are having a rest day.
On workout days you must choose one post-workout, carbohydrate re-fuel meal, two reduced-carbohydrate meals and two snacks.
If you complete a workout in the morning, opt for a high-carb breakfast. If you sweat through exercise after work, choose a high-carb meal for dinner.
On rest days you can choose any three reduced-carb meals and two snacks.
Chicken and pineapple fried rice
Serves 1
POST-WORKOUT MEAL
Joe says: “As I always say, you’ve got to eat your greens and this dish contains plenty of them.
"It may seem like an odd combo but the sweetness of the pineapple is a great match with the nuttiness of the brown rice.”
Ingredients
2 tsp coconut oil
3 spring onions, finely sliced
2cm ginger, finely chopped
1 x 240g skinless chicken breast fillet, sliced into 1cm strips
50g spring greens, stalks removed and leaves shredded
250g pre-cooked brown rice
75g fresh or tinned pineapple chunks
1 tbsp light soy sauce
2 tsp sesame oil
A handful of coriander, roughly chopped
Small handful of beansprouts
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Method
Melt the coconut oil in a large frying pan or wok over a high heat. Chuck in the spring onions, ginger and chicken and stir-fry for about two minutes, by which time the chicken should be lightly browned and almost cooked.
Add the spring greens and toss together with the rest of the ingredients.
Continue stir-frying for one minute then add the rice, crumbling it between your fingers as you drop it in, followed swiftly by two tablespoons of water, which will steam up to help warm through and separate the rice as well finish the cooking of both the chicken and greens.
Keep stir-frying until you are happy the chicken is fully cooked and the rice is hot. Check the chicken is cooked by slicing into one of the larger pieces to make sure the meat is white all the way through. That means no raw pink bits.
Turn off the heat and add the pineapple chunks, soy sauce, sesame oil and coriander.
Toss the whole lot together then pile it high on a plate. Finish with a nice pile of crunchy beansprouts.
Next try Joe's Massaman curry or bashed pork.
Lean In 15: The Sustain Plan by Joe Wicks is published by Bluebird on 17th November at £16.99