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No Burning Water... - Meal Ideas for Triathletes


burrito.jpgIn order to survive as an endurance athlete, we need nutrition and often times we need it fast. I would venture to say that most of us are on a tight schedule between work, kids, training and sleeping and cooking isn't something we can lavish with time and complex recipes.

There is an art to burning water. An art so delicate, so precious that I'm not even going to tell you what it is. I'm just going to say I've burned it three times in my life.

Suffice it to say, I stink in the kitchen, or better put - I stink up the kitchen with my lack of culinary skills. Unfortunately I think I've passed this curse onto my children, but we won't digress into subtle mentions of melted spatulas or black, coal pancakes of cardiac death and such...

For those of us who are not wizards in the kitchen, I wanted to share a couple of simple recipes that do not require much talent but do hold a lot of nutritional value. They may appear somewhat difficult at first glance but trust me, don't over think it, just do it, and you'll have an easy meal in no time flat.

Stir Fry For Two, or Dinner & Lunch the Next Day

What You Need:
 • 3 Chicken Breasts
 • 1 Package of Frozen Veggies (I like Asian medleys, but pick your poison), or fresh if you are skilled enough to know how to cook them
 • 1 Bottle of Stir Fry Sauce (I like to use many different flavors. I prefer thicker soy based sauces)
 • 2 Cups of rice (I prefer Jasmine rice)
 • Sesame Seeds

First things First:
 • Cook rice in rice cooker, or on stove top according to directions.

While rice is cooking:
 • Heat a large pan or Wok to High. I use non-stick, but you may need a small amount of oil for a regular pan. No more that 2 Tablespoons of Olive Oil! Let the oil heat up with the pan. DON"T BURN THE HOUSE DOWN!!!
 • Microwave Vegetables according to the package
 • Cut Chicken Breasts

Ready to cook:
 • Place chicken in hot pan.
 • Stir fry on High for 2-3 minutes until chicken is brown. No pink!
 • Add Veggies, stir fry another 2-3 minutes until veggies are hot
 • Bring heat down to medium-low and add in sauce. (I like to cover all the chicken in sauce with a little left to pool in the pan)
 • Sprinkle in Sesame Seeds to taste
 • Simmer until rice is cooked.

Ready to Eat!
 • Fill a bowl with a scoop of rice
 • Add stir fry to the top
 • Enjoy!

Southwest Style Burrito Things

What You Need:
 • 3 Chicken Breasts
 • 1 Package of frozen or 2 cups of fresh vegetables
 • 1 small Jar of salsa (Thicker sauces work better.)
 • Tortillas (I prefer the sun dried flavor or whole wheat.)
 • Reduced Fat shredded cheese
 • Low Fat or Non-fat Sour Cream
 • Cilantro (Unless you think it tastes like soap....)

Prep Work:
 • Heat a large pan or Wok to high. I use non-stick, but you may need a small amount of oil for a regular pan. No more that 2 Tablespoons of Olive Oil! Let the oil heat up with the pan. DON"T BURN THE HOUSE DOWN!!!
 • Microwave Vegetables according to the package or cook the fresh ones however you see fit such as in a steamer.
 • Cut Chicken Breasts into 1-2" strips
 • Place 1 tortilla on a plate and cover it with ½ cup of cheese

Ready to cook!
 • Place chicken in hot pan.
 • Stir fry on High for 2-3 minutes until chicken is brown. No pink!
 • Add Veggies, stir fry another 2-3 minutes on High until veggies are hot
 • Bring heat down to medium-low and add in Salsa
 • Simmer for about 5 minutes or until Salsa is nice and hot.

While simmering the good stuff...
 • Microwave each tortilla with cheese until cheese is melted

Ready to Eat!
 • Put a scoop of the chicken mix in middle of cheese covered tortilla
 • Add sour cream and cilantro to taste
 • Roll up the tortilla and...
 • Enjoy!

As an endurance athlete I need to eat but what I don't need is having to cook something that eats up my precious time or requires many skills. Try the aforementioned recipes. You may like them and hey, what's the worst thing that could happen? Your dog gets fed.

In sports and health,
Bonnie