FFF’s Open 19.1 recipe is specially designed with a good top up of carbs to replenish glycogen stores – as the muscles preferred fuel source, a tough workout like this is sure to deplete reserves. The beef in this recipe provides a protein hit, perfect for repairing tired muscles!

Ingredients

• 130g beef rump
• ½ tsp curry powder
• ½ cup coconut milk
• 95g broccoli
• 1 tsp chilli powder
• ¼ cup brown rice
• 1 tsp ginger
• 1 tsp lemongrass
• 1 tsp chopped parsley
• coconut shavings
• fresh red chilli

Method

1. Heat a little olive oil in a large frying pan and fry the beef until browned on the outside
2. Add the curry powder and cook for another minute until the meat is covered
3. Pour in the coconut milk, bring to the boil, cover and then reduce to a simmer for 30-45 minutes until the beef is tender
4. Sprinkle the broccoli with chilli powder and roast for 20 minutes at 180 degree.
5. Cover the rice with cold water, adding lemongrass and ginger to the saucepan
6. Bring to the boil and simmer for approx. 25 minutes. Remove from heat and drain well.
7. Serve together and garnish with freshly chopped parsley, coconut shavings and fresh chilli

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Andy Slater
Executive Chef
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Why not  let Andy do the cooking for you?

 

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