Saturday, April 21, 2012

Training Food

It's happened, finally.  I've accepted the fact that I'm in training.  I was resisting for a long time, telling myself that I was just exercising.  And though I have not yet chosen a race, I have resigned to train for it.  With that comes early, really freakin' early, mornings, TONS of laundry, lots of planning ahead, texting of training buddies, and with it also has to come my food choices.  So here they are: just one week's worth of protein packed, smart carb-full, very veggie meals.  By the way, they're also very tasty.  Try 'em.  Even if you're not in training.

Sunday:  Bruschetta Chicken, Steamed Brown Rice, Roasted Cauliflower

Bruschetta Chicken

6 med. roma tomatoes, seeded and chopped
1/4 cup finely chipped fresh basil leaves
1/2 t. sea salt
3 cloves fresh garlic, minced
1 T. balsamic vinegar
1/4 t. black pepper
1 T. olive oil

1 T. chopped fresh oregeno
1 T. chopped fresh basil
1/2 t. chopped fresh thyme
1 t. chopped fresh italian parsley
2 T. lemon juice
2 T. balsamic vinegar
1 T. olive oil
1/2 t. garlic powder
1/2 t. black pepper
1/4 t. sea salt
4 skinless, boneless chicken breasts

1. For topping, combine all ingredients in a medium bowl.  Cover and chill in refrigerator until ready to serve.

2. For chicken, combine all ingredients in a large zip top plastic bag.  Shake to distribute well, seal, and marinate in refrigerator for at least one hour.

3. Preheat oven to 350.

4. Remove chciken from bag; discard marinade

5. Place chicken in glass baking dish.  Cover with foil and place in oven for 30-40 min, or until chicken is thoroughly cooked.

6. Serve with salsa on top; garnish with fresh basil leaves.

Monday:  Kathy Smith's Crispy Oven-Baked Chicken, steamed pea pods, Herbed Quinoa

Tuesday: Healthy Pancakes, fresh berries, turkey bacon

1 1/2 cups whole wheat pastry flour
2 eggs, lightly beaten
1/4 canola oil
2 cups low fat milk
2 tsp baking soda
1/2 cup wheat germ

In med. bowl, mix eggs with oil and milk.

Stir in baking soda, wheat germ, and flour; mix until blended.

Heat a lightly oiled griddle or frying pan over med. high heat.  Pour or scoop batter onto the griddle.  Brown on both sides, turning once.

Use fresh fruit or a small amount of pure maple syrup, honey, or molasses as a topping.  Opt not for pancake syrup.  

Wednesday: Grilled Salmon, Spicy Green Beans and Kale, roasted beets

Thursday: Stuffed Bell Peppers

Stuffed Bell Peppers

2 large red bell peppers
sea salt and pepper, to taste
1 t. olive oil
1/2 yellow onion, diced
1 clove garlic, minced
1 cup water
8 oz organic tempeh, crumbled
1/2 can fire roasted diced tomatoes
2 T. raw pine nuts
1 C. cooked brown rice
1 T. freshly chopped parsley
1 T. freshly chopped basil
1 T. raisins

Preheat oven to 375.

Halve peppers lengthwise, leaving stems intact.  Scoop out seeds and place cut side up in a shallow baking dish.  Sprinkle with salt and pepper.  Bake for about 15 minutes, or until they're soft but retain their shape.

Put 1 cup of water on to boil in a small pan.

While peppers are baking and water is boiling, heat olive oil in a large skillet over medium heat and saute onion and garlic until soft.

Add tempeh, tomatoes, and pine nuts to skillet and saute about 5-7 minutes.

Stir in Rice, parsley, basil, and raisins.  Remove from heat and season with bit more salt and pepper

Spoon mixture into peppers in the baking pan.  Pour just enough boiling water around pepper to touch the base of each so they won't burn in the oven.

Bake 15 minutes.

Friday: Peppered Flank Steak with Salsa, Asparagus Blue Cheese Salad, Roasted Klondike Potatoes

Asparagus Blue Cheese Salad
1 lb fresh asparagus
8 red leaf lettuce leaves
1/4 c. fresh lemon juice
3 T. fat free raspberry vinaigrette
2 oz. crumbled blue cheese

Cut off fibrous ends of asparagus spears.  Lightly steam spears and cut into one inch pieces.

Chop or shred lettuce leaves.

Combine asparagus, lettuce, lemon juice, and raspberry vinaigrette in large salad bowl.

Top with crumbled blue cheese and serve.

Saturday: Pizza