Saturday, December 13, 2014

POD's Healthy "Fuel" of the Month

In the interest of fun and nutrition - and showing that yes, you CAN combine the two sometimes - we are going to be featuring one healthy meal a month that can be used to help fuel up before a game or to recharge afterwards. Later this month, we'll also have a post with some fabulously tasty treats...because it's the Holidays and a Derby girl needs her treats!

This month, we're going to feature a simple recipe that you can really eat over an's quick and easy to make. You can also cook a larger quantity of this recipe so that you have easy, healthy leftovers to reheat later. When it starts to feel too repetitive, you can season differently or switch vegetables and still enjoy the same basic meal several times a week. 


Boneless, Skinless Chicken Breasts 
(proper portion size is 3 oz. per breast)
Olive Oil 
Green Beans 

parchment paper

1. Preheat oven to 400 degrees F. 
2. Lightly coat bottom of pan (you can use a baking sheet or a glass/ceramic baking dish) with olive oil to prevent chicken from sticking.
3. Place the chicken breasts into the pan, making sure to leave space between them, and season however you would like. I usually just add a little bit of pepper to the chicken. 
4. Take a piece of parchment paper, lightly coat one side with olive oil and place the paper (olive oil side down) over the chicken breasts. This acts as almost like the skin would on the chicken, sealing in the moisture as it cooks and preventing the chicken from drying out. 
5. Place in oven on center rack and bake for about 35 minutes. Chicken should look opaque when cooked, and if using a meat thermometer to check, the temperature should reach about 165 degrees F in the center of the chicken. 
6. As the chicken is cooking, bring a 1/2 inch salted water to boil in a large frying pan or saute pan.
7. Add green beans, cover, and cook until green beans are tender to the bite and water has evaporated, 3 to 5 minutes.

This meal is actually super healthy and fuels you for exercise with a lot of lean protein.  Women, especially are supposed to eat about 5 1/2 oz. of protein rich foods a day (USDA recommendations) and this healthy chicken is an easy way to do so throughout the week.  You can switch things up and eat different veggies, like carrots, sweet potato, broccoli, or any mix you like! 

Don't forget to check in with us later this month for some fun, not-quite-so-healthy recipes! 

- Nikki Tesla #134

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