Saturday, April 4, 2015

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. Every once in a while, we'll probably also have a recipe or two for some fabulously tasty treats...because what Derby girl doesn't love treats??

This month, we're going to feature a simple recipe that can be a great way to refuel after a hard practice or a big bout! (Yes, I know the after-party usually features a whole different kind of "fuel," but go with me here...) 

Picture from Healthy Today  Healthy Tomorrows
1 package whole wheat couscous
1 lb. chicken tenders 
1 head of broccoli
1 red pepper
3 scallions 
10 baby carrots 
2 tblspn olive oil 
1 tblspn rice vinegar
2 tblspn red. sodium soy sauce
1 tlbspn Worcestershire sauce
1/4 tsp red pepper flakes 

1. Pour olive oil into a large skillet and bring to medium heat. 
2. Turn heat down slightly, bringing skillet to medium low heat. 
3. Chop vegetables and add to pan, starting with the broccoli and carrots (the harder veggies) first as they'll take longer to cook. Stir occasionally to keep from burning.  
4. Prepare the couscous according to package directions. 
5. Cut chicken into small pieces and add to veggie skillet.  Turn heat up a notch and stir frequently to ensure chicken cooks through. 
6. Add vinegar, soy sauce, Worcestershire sauce, and red pepper flakes to taste.  
7. Place a decent portion of couscous on each plate, then top with chicken and veggies. Serve!

Stir-fry is one of those great meals that you can basically make out of anything. Beef, Sausage, chicken, rice, noodles, couscous, and whatever veggies you happen to have around the house. I've used eggplant, zucchini, mushrooms, every type of veggie you can think of!  I chose this recipe to share as it's the one I make most often. Chicken is an excellent source of lean protein and contains important nutrients like niacin and vitamin B. I also like to use the whole wheat couscous because it gives an interesting texture to the stir-fry and increases the dish's protein and fiber content without adding massive calories. No matter what you put in your stir-fry, just go easy on the soy sauce.  Adding all that sodium in after a good workout will only make you feel dehydrated and gross - hello bloat! Buy low sodium and use as little as possible. 

The next time you're looking for a quick and easy dish to throw together, give a chicken stir-fry a shot! Let me know how it goes. 

- Nikki Tesla #134

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