Jasmine Challis consults for Dance UK to compile an information sheet on food and nutrition for dancers. "This recipe, which loosely resembles risotto, doesn't have specific quantities, and you can adapt it to your liking," she says.
"You can do it at anytime; it doesn't take longer than half an hour (in my experience, dancers don't like to do anything that takes longer than that); and you can make it all in one pan. It has all the food groups, is packed with B vitamins and is filling."
l around 1/2 cup of rice per person (brown, basmati or risotto rice)
l 1/4 to 1/2 onion per person
l 3 teaspoons oil (olive or sunflower recommended)
l any portion of protein (diced skinless chicken or sliced salmon recommended)
l chicken or vegetable stock (double the amount of rice)
l a couple shakes of soy sauce
l vegetables of choice (Peas, mini corn, peppers, zucchini, mushrooms, diced carrots, finely chopped white cabbage, large chopped skinned tomato are all great options.)
l In a large, deep, nonstick frying pan, sauté onions in
l Add rice and stir 2–3 minutes before adding protein, stock, soy sauce and vegetables.
l Bring to a boil, cover with a lid and turn down the heat to a simmer.
l Cook until rice is fully cooked/liquid fully absorbed.