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A few “race ready” meals for the athlete in the family!

November 5th, 2008 · 4 Comments

Image Borrowed from: Pez Cycling

30 minutes to cook a healthy meal? How can you make it fast and quick? It’s time to break out of the chicken, veggies and rice rut and cook some new, healthy meals! The following are three recipes that I thought would serve well as “one dish wonders” and have plenty leftover for lunches the next day!

One new website, I’d like to highlight is called Culinary Competitor. All the recipes are designed for the ATHLETE and created by ATHLETES! Below is a recipe found on Pez Cycling. The recipes on Culinary Competitor are whole meals jammed with vegetables and lean proteins. I love that on their “about” page they talk about moving away from carbo loading! Carbo loading is a thing of the past!

Butternut Squash-Mashed Potato Shepherd’s Pie and Stout Bread

However, with all that said, I have found some delightfully easy recipes in the following cookbooks.

Mediterranean Chicken and Herbed White Beans
Ingredients

Chicken Ingredients

  • 2 bone-in chicken thighs without skin
  • 1 tomato, chopped
  • 1/2 onion, chopped
  • 8 pitted calamata olives, halved
  • 1 tablespoon olive oil
  • 1 teaspoon red wine vinegar or balsamic vinegar
  • 1 small bunch fresh basil, chopped

Bean Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 can (15 or 16 ounces) white beans, rinsed and drained
  • 1 tomato, chopped
  • 1/4 cup chopped fresh mixed herbs, your choice
  • 1 teaspoon red wine vinegar or balsamic vinegar
  • Salt and pepper(optional)
Directions
For chicken, heat oven to 375F. Place each chicken thigh on a large square of aluminum foil. Combine remaining chicken ingredients; spoon over chicken. Fold foil up and over chicken sealing edges forming a packet. Bake 25 minutes or until chicken is cooked through. Meanwhile, for beans, heat oil in a medium saucepan over medium heat. Add garlic; cook 2 minutes. Add remaining ingredients; cook 5 minutes or until heated through. Carefully open chicken packets and transfer mixture to two serving plates; serve beans alongside chicken.

ROASTED CHICKEN BREAST WITH RED POTATOES AND ASPARAGUS

Baked to perfection in a medley of fresh vegetables, garlic and spices, this clean-eating meal will have even the fussiest of families reaching for seconds.

Roasted Chicken Breast

INGREDIENTS

  • Cooking spray
  • 3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
  • 2 lb red potatoes, chopped into 2 inch cubes
  • 1 1/2 cups chopped Roma tomatoes
  • 1 bunch asparagus, trimmed and cut into 1 inch pieces
  • 3/4 cup fresh basil, chopped
  • 8 cloves garlic, thinly sliced
  • 3 tbsp olive oil
  • 1 tsp chopped fresh rosemary
  • Ground pepper to taste

METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.

YIELD:
Makes 8 servings

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Tags: Nutrition

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