Allen Lim’s Recovery Chicken Fried Rice

Simple, delicious and perfect for recovery!

Why it Works: Four hours on the bike burns about 4,500 calories in a 160-pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist, Allen Lim—contains 605 calories per serving, going a long way in accomplishing that task. It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the 2010 Tour de France. “I think it’s important to emphasize that there is a lot more to nutrition than the composition of macronutrients like carbohydrate, protein, and fat,” says Lim. “Nutrition is also about being nourished and enjoying what you eat. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons. First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast.” Courtesy of Outside Magazine’s Gordy Megroz

The Recipe: Allen Lim’s Chicken Fried Rice


1 tablespoon minced garlic (about 2 cloves)
2–3 green onions, diced or thinly sliced
3 eggs
2 tablespoons low-sodium soy sauce
COOKED 2 cups cooked rice
COOKED 1 cup boneless chicken thighs (2–3 pieces)
1 cup frozen peas and corn


Bring a lightly oiled sauted pan to medium/high heat. Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan. The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes. Add the peas and corn and cook until the vegetables heat through and are vibrant in color.

*Recipe courtesy of The Feed Zone Cookbook

Leave your comment