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[ Mexican Feast ] [ Salmon with Almond Pesto ]
Quick Meals for Endurance Athletes
Deciding on a menu is a snap if you break it down into three major needs: protein foods for muscle growth and repair, carbohydrates to supply energy, and fat to provide essential fatty acids and vitamins.
Leaving out any of these three major food groups means risking nutrient imbalances that can affect every system of the body. For an endurance athlete, that can spell muscle breakdown, fatigue, and possibly illness. Good grub is an endurance athletes’ best friend.
The Mexican Feast (Beef or Vegetarian)
Serves 6-8 Prep 5 minutes Bake 25 minutes
Mexican foods are popular, and I like this dish because it can be made a day ahead, and has a “with meat” for extra iron, or lower fat “vegetarian” version. Here are the ingredients:
- 1 package Spanish or Mexican flavored rice
- 1 jar salsa, 1 can fat free refried beans with chili’s
- 1 8-oz package shredded reduced fat cheddar cheese
Optional anti-oxidant boost: lettuce, chopped onion, avocado, chopped red pepper, chopped yellow pepper and olives
To prepare
Spray a 2-quart glass casserole dish with food oil spray (always, always spray every dish and pot with oil spray to make clean up easy). Follow directions on the packaged rice for microwave cooking, except, substitute 1 cup of the water with 1 cup of salsa. While rice is cooking, open up the refried beans, and if you decide to add beef, brown ground round in a frying pan (coated with cooking spray). Top the cooked rice with refried beans, more salsa, and follow with optional olives, avocado, meat, and red pepper. Finish with a light layer of cheese. This can be made the day before and stored in the frig until you’re ready to eat. Simply reheat in the microwave (covered) until the cheese melts. Serve with soft burritos, topped with lettuce and tomato.
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Salmon with Almond Pesto
An enticing entrées, for best results use Vital Choice Wild Salmon fillets (www.VitalChoice.com). Serve with wild rice or your favorite pasta, and a side vegetable. Wild salmon has the high concentration of astaxanthin, a potent antioxidant.
Makes 4 servings. Prep: 5 minutes Bake: 10 minutes
- Olive oil spray (optional)
- 4 T. pesto
- 4 tablespoons fat-free, low-sodium chicken broth
- 3 tablespoons plus 1/4 cup sliced almonds
- 3 tablespoons shredded or grated Parmesan cheese
- 1 teaspoon salt-free garlic-herb blend
- 4 (6 ounces each) Wild Salmon fillets
To Prepare
- Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil or lightly spray with olive oil.
- In a food processor or blender, process the pesto, chicken broth, 2 tablespoons almonds, cheese and herb blend for 15 to 20 seconds.
- Place the fillets about 2 inches apart on the baking sheet. Spread the pesto evenly over the top of the fillets. Sprinkle with 1/4 cup almonds.
- Bake for 8 to 10 minutes or until the salmon flakes easily when tested with a fork.
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