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Runner's World Recipe:

Chicken with Quinoa Tabbouleh

Marathoner and chef Charlie Trotter shares his recipe for a high-carb, high-protein postrun meal. By Charlie Trotter Image by Yunhee KimFrom the September 2008 issue of Runner's World

Chicken with Quinoa Tabboule

Quinoa is a whole grain that's rich in carbohydrates and is as easily prepared as rice. One cup of raw quinoa is equivalent to about three cups cooked.

4 boneless, skinless chicken breast halves, grilled and thinly sliced

For the Quinoa Tabbouleh
3 cups cooked quinoa, at room temperature
1/2 cup cucumber, diced with skin on
1/4 cup red bell pepper, diced
2 tablespoons fresh flat-leaf parsley, chopped
2 teaspoons fresh mint, chopped
2 tablespoons olive oil
1 tablespoon freshly squeezed lemon juice
2 tablespoons red onion, minced
1 1/2 tablespoons sherry vinegar
1/2 teaspoon Kosher salt
1/8 teaspoon freshly ground black pepper

For the Parsley Vinaigrette
2 tablespoons freshly squeezed lemon juice
1 1/2 tablespoons water
1 tablespoon olive oil
2 1/2 tablespoons flat-leaf parsley, finely chopped
Kosher salt and freshly ground black pepper

Tabbouleh In a large bowl, combine the quinoa, cucumber, bell pepper, parsley, mint, olive oil, lemon juice, red onion, and vinegar. Toss to mix. Season with salt and pepper.

Vinaigrette Whisk together the lemon juice and water. Whisk in the olive oil, and then stir in the parsley. Season with salt and pepper.

Plate It Divide the quinoa into four dishes or containers and top with the chicken. Drizzle with the vinaigrette. Serves four.

Calories Per Serving: 410
Carbs: 32 g
Protein: 33 g
Fat: 16 g

Charlie Trotter's, 816 West Armitage, Chicago; charlietrotters.com

Siesta Key Sports & Physical Therapy's 2012 Summer Newsletter is here!

Recipes We Love!

Publix Lemon Thyme Chicken with Sautéed Squash Ribbons

Total time: 30 minutes   Servings: 4

Ingredients                                                                                                                                                

     ¾ Ib. boneless, skinless chicken breasts

½ tsp. kosher salt

¼ tsp.  Pepper

1 TBS canola oil

2 BS lemon juice

¾ cup white wine

1 (14-oz) can reduced sodium chicken broth

8-10 whole sprigs fresh oregano

1 TBS cornstarch

2 TBS water

Steps

1.       Preheat large sauté pan on medium-high 2-3 minutes. Season chicken with salt and pepper (wash hands). Place oil in pan and then add chicken; cook 2-3 minutes on each side or until lightly browned.

2.       Stir in lemon juice, wine, broth, thyme, and oregano; cover. Cook and stir 8-10 minutes, turning chicken occasionally, or until 165 degrees F. Remove chicken, thyme, ad oregano from pan.

3.       Combine cornstarch and water until smooth; pour into pan and bring to a boil. Cook and stir 2-3 minutes or until thickened. Slice chicken, top with sauce, and serve.

Calories (per ¼ recipe) 300cal; FAT 3g CHO 110mg; SODIUM 140mg; CARB 4g; FIBER 1g; PROTINE 1g; VITA A 15%; VITA C 6%; CALC 2%; IRON 8%

Sautéed Squash Ribbons

Ingredients

            1-2 medium zucchini

2-3 medium yellow squash

½ tsp. minced garlic

1 TBS butter

1/2 tsp. kosher salt

1/8 tsp. pepper

Steps

1.       Cut zucchini and squash thinly, using vegetable peeler, down length of squash until reaching seeds. Rotate squash and continue cutting ribbons until only seeds remain.

2.       Preheat large sauté pan on medium-high 2-3 minutes. Place butter in pan and then add garlic; cook and stir 2-3 minutes or until softened.

3.       Add squash ribbons, salt, and pepper; cook and stir 3-4 minutes or just until tender. Serve

 CALORIES (per ¼ recipe) 40kcal; FAT 3g; CHO 10mg; SODIUM 140mg; CARB 4g; FIBER 1g; PROTEIN 1g, VITA A 15%, VITA C 8%; CALC 2% IRON 2%

Below is the link to the recipe found at Publix. Enjoy!

http://sundaydinners.publix.com/recipes/lemon-thyme-chicken-saut%C3%A9ed-squash-ribbons