The right nutrition is key to your training, performance and recovery. This recipe is a relatively high G.I., low fat meal and is ideal for recovery after a big workout.

This is one of my favourite risottos and is a great meal to eat straight after a marathon or a big endurance run.

Partly because it is easy and relaxing to make, partly because it has a relatively high G.I. factor: risotto has a G.I. of 69, the broad beans have a G.I. of 79.

I ate this risotto in an Italian restaurant in Amsterdam after completing the  Marathon and I am sure the carbohydrate shot straight to my tired muscles. If I am having a vegetarian moment, I make it without the pancetta. It is also delicious if you add 50g frozen or fresh peas.

…………………………………………………………………………………………………………
Related stories:

Recipe: Linguini with mussels

Hollie Avil’s training and nutrition plan

…………………………………………………………………………………………………………

This recipe is taken from Go Faster Food by Kate Percy.

Nutrition per serving

Energy (kcal) 730
Carbohydrate (g) 88
Of which sugars (g) 3.5
Salt (g) 2.4
Protein (g) 27
Fat (g) 28
Of which saturates (g) 10
Fibre (g) 6

Serves 4

Prep time – 10 minutes/Cooking time – 20-25 minutes

3 tbsp olive oil or 50g unsalted butter, plus a knob of butter for the end
1 onion, peeled and finely sliced
1 stick of celery, finely chopped
1 clove of garlic, peeled and crushed
80g pancetta cubes, or bacon, cubed
350g Arborio risotto rice
1 ¼-½ litres vegetable bouillon or chicken stock
250ml white wine
300g broad beans, shelled (remove outer layer of beans if they are tough), or a pack of frozen broad beans
large bunch of fresh mint, chopped
100g freshly grated parmesan
salt and freshly ground black pepper

1. Heat up the stock in a saucepan so that it is ready to ladle onto the rice
2. In a large heavy-bottomed pan, gently sauté the onion and celery in the oil over a low heat until translucent. Add the garlic and the pancetta and sauté for another couple of minutes, with out allowing it to brown.
3. Add the rice and stir until the grains become translucent and glossy.
4. Add the wine and stir until it has been absorbed.
5. Add a ladle of hot stock and stir constantly until it is almost absorbed. Add the rest of the hot stock, a ladle at a time, stirring constantly. You need to make sure that each ladleful is absorbed by the rice before you add the next one. This should take about 18-20 minutes. You may need more or less stock according to the type of rice and rate of absorption.
6. When the rice is almost cooked, add the broad beans and the mint (save a little to sprinkle over the top). The texture should be nice and creamy. You may need to add some salt at this point; it depends on how salty your stock is.
7. When the rice is cooked, turn off the heat, stir in the parmesan and a knob of butter. Let the mixture stand for a couple of minutes. Sprinkle with the remaining mint and a few grinds of black pepper.
8. Serve with a rocket salad and some fresh parmesan shavings.

Kate Percy, Sportsister
The Women’s Sports Magazine