Healthy Bites: Chicken and Rice Recovery Soup
Looking for a way to hydrate, replenish electrolytes, and stay warm after a workout during the cold winter months?
Winter workouts come with their own challenges. Not only can the cold weather make a person want to stay indoors by the fireplace, but the frigid temperatures can also trick people into thinking they need less fluid after a workout. Individuals often underestimate how much they sweat in the cold. It is just as important to rehydrate and replace electrolytes lost from sweating when it is 32 ̊F outside as it is when it is 102 ̊ F.
Let’s breakdown the “Chicken and Rice Recovery Soup” ingredients: Soup contains fluid, sodium, potassium, carbohydrates, and protein making it a perfect post-workout meal. The chicken is a lean source of protein, which helps rebuild muscle. Rice provides carbohydrates, fiber and vitamins. Carbohydrates are essential after a workout to help replace energy stores. The broth is a fluid and a great source of sodium, both of which are needed to rehydrate after a long workout. Carrots, onions and celery provide additional vitamins and minerals to help boost energy and recovery.
“Chicken and Rice Recovery Soup”
• 2 cups cooked chicken
• 1 cup brown rice
• 1 diced carrot
• 2 stalks sliced celery
• 1⁄4 chopped onion
• 8 cups low sodium chicken broth
• 1 tsp salt
• 1 tsp black pepper
Bring 2 cups of water to a boil. Add rice and allow water to return to a boil. Cover the pot and allow to simmer for 15 minutes, then remove from heat and allow to sit for 5 minutes. Remove cover and fluff with a fork. Warm 1⁄4 cup of chicken broth and add celery, carrots and sautéed onions. Cook about 5 minutes until vegetables are softened. Add the remaining chicken broth and bring to a boil. Next, reduce heat to a simmer and allow vegetables to cook about 10 minutes until tender. Add chicken to soup and cook until heated, about 2 minutes. Add cooked rice and heat for about 1 minute. Add seasoning. Makes approximately 4 servings.
Calories: 319; Carbohydrate: 41 gm; Fiber: 2.5 gm; Protein: 28 gm; Fat: 3.4 gm; Cholesterol: 54 mg; Sodium: 785 mg
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.