The Feed Zone Service Course: Amgen Tour stage 4

Dr. Allen Lim, chef Biju Thomas and the Skratch Lab crew outline Omega Pharma-Quick Step's stage 4 meal planning, from breakfast to dinner

Editor’s Note: During the Amgen Tour of California, will present The Feed Zone Service Course, the official daily race menu of Levi Leipheimer’s Omega Pharma-Quick Step team, courtesy of Dr. Allen Lim, chef Biju Thomas and Skratch Labs.

Stage 4 — Wednesday May 16

Breakfast Menu

Biju’s Oatmeal with Toasted Nut Mix
Beet Juice
Pasta and Eggs
Mixed Berries and Fruit with Yogurt
Soft Scrambled Eggs with Fresh Herbs

Ride Menu

Allen Lim’s Rice Cakes

Recovery Menu

Sweet Potato and Egg Burrito
Chicken Fried Rice

Chicken Fried Rice
Servings > 2
Time > 10-15 minutes

This recipe is exactly as Allen presented it to his class in the third grade and exactly as he serves it to athletes at training camps, races, or impromptu dinners at his place in Boulder, Colorado. At the 2010 Tour de France, this was Lance Armstrong’s favorite post-race dish.

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

Optional Additions
Sriracha sauce
sesame oil

1. Bring a lightly oiled sauté pan to mediumhigh heat. Add the garlic and green onions and sauté for about 1 minute.
2. 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.
3. Add the rice and cooked chicken thighs and fry the mixture for 5–6 minutes.
4. Add the peas and corn and cook until the vegetables heat through and are vibrant in color.

Season to taste with salt, Sriracha sauce, and additional soy sauce or sesame oil.

PER SERVING> Energy 605 cal • Fat 17 g • Sodium 727 mg • Carbs 68 g • Fiber 4 g • Protein 39 g

WATCH A VIDEO: Allen Lim demonstrates how to whip up Chicken Fried Rice, the favorite recovery meal of riders at the Tour de France.

This recipe used with permission from “The Feed Zone Cookbook”

Dinner Menu

White Beans and Chicken
Rice and Eggs
Salad with Bitter Greens
Pasta with Olive Oil and Parmesan
Fresh Fruit and Yogurt with Toasted Nut Mix