After a morning or evening run, your body needs clean energy and high-quality protein to recover at its best. This Buckwheat Salad with Chicken Ragout and Grilled Peaches is designed exactly for that: a complete meal rich in noble proteins from the chicken and edamame, low glycemic-index carbohydrates thanks to buckwheat, and plenty of vitamins and minerals from the peaches and cherry tomatoes, which refresh and hydrate.
A mix of delicate flavours and different textures that satisfies without weighing you down – perfect for those who love to take care of themselves at the table after a workout.
Discover all the secrets for perfect post-workout recovery with Bianca Balzarini, nutrition coach, with whom I created this very useful e-book.
Buckwheat Salad with Chicken Ragout and Grilled Peaches
8g carbohydrates per 100g
Ingredients for the salad
- 140 g nectarines or peaches
- 120 g edamame
- 100 g buckwheat groats*
- 10 cherry tomatoes
Ingredients for the chicken ragout
- 600 g chicken meat, finely chopped by knife
- 100 g carrot
- 40 g onion
- 30 g celery
- 1/2 glass of Marsala wine
- chopped sage, mint, and thyme
- extra virgin olive oil
- salt and pepper
*Ingredients whose labels must read “gluten-free” (or, in Italy, present on Prontuario AIC)
Preparation
- Prepare the chicken ragout first. Finely dice the onion, carrot, and celery, and soften them in a saucepan with a drizzle of extra virgin olive oil without letting them fry. Add the chopped herbs and the minced chicken meat.
- Mix well until the chicken turns white, then pour in the Marsala wine and let it evaporate. Cover and cook for about 20 minutes. Adjust with salt and pepper.
- Meanwhile, boil the buckwheat in lightly salted water and drain when cooked but still al dente.
- Blanch the edamame in lightly salted boiling water for 1.5 minutes, then drain and plunge them into cold water.
- Halve the cherry tomatoes and add them to the drained buckwheat, then add the edamame and finally the chicken ragout, mixing everything well. Serve with a few slices of nectarine or peach.
Version with gluten of Buckwheat Salad with Chicken Ragout and Grilled Peaches
The recipe is naturally gluten-free, so no adaptation is needed for the version with gluten.
