“Nobody who’s ever gave his best regretted it” – George Halas

The aim of a congee Is to be a cross between a Risotto and a soup but not too thick at The same time.

This is such a great dish for recovery and training. Very high in Carbs and Protein but extremely low in fat.

2 Cups of Wholewheat Rice

100ml Vegetable stock with Water

Tin 🥫 Chopped Tomatoes

100g Seafood Mix

2 tbsp brown muscovado sugar

100g Pak Choi, finely chopped

1 seeded roll

SERVES 2

( 754 Calories, 5g Fat, 116g Carbs, 32g Protein)

1) Bring a saucepan of boiling water to the boil and add the rice. Then cook on a simmer for 25-30 minutes. Add the sugar to the rice.

2) With 15 minutes left on the rice, Add the vegetable stock and tinned Tomatoes and continue cooking. Add the seafood mix with about 10 minutes left.

3) With 5 minutes left, Add the Pak Choi and finished off the cooking.

4) Serve with a delicious crusty seeded bread roll.