Recipe: Black Bean Soup

21 01 2011

(Yield:  6 servings)
Prep Time: 5-10 minutes
Cook Time: 10 minutes

Ingredients:
1 tsp olive oil
¼ cup chopped onion (I use frozen)
¼ cup chopped green peppers (I use frozen)
1 cup frozen corn
2 cans black beans
2 cups chicken broth
1 cup salsa
2 tsp cumin
1/4 cup lime juice

For an extra kick:
1 TBSP chili powder
¼ tsp ground cayenne pepper

Directions:
1. Sauté the onions and peppers in the oil.
2. Set one can of black beans and corn to the side.
3. Combine the remaining ingredients in a blender and puree.
4. Pour the puree into the pot with the onions and peppers.
5. Add remaining can of black beans and corn, and heat through.

Nutritional information per Serving:
Calories   255 | Carbohydrates   45 g | Fiber   14 g | Protein   15 g | Fat 2 g | Sat. Fat   0 g

© Randy Bird, MS, RD, CSSD, CSCS, 2011.





Recipe: Pumpkin Oatmeal

18 10 2010

To continue the Fall recipes, here is a delicious recipe to mix up your normal breakfast routine.

(Yield:  2 servings)

Total Time:  5 minutes

 

Ingredients:

1 cup Rolled Oats, quick cooking

¾ cup Skim Milk

½ cup Canned Pumpkin

¼ tsp Ground Cinnamon

Dash Ground Nutmeg

Dash Ground Allspice

½ tsp Brown Sugar

Directions:

  1. Mix together the oats and milk in a microwave-safe bowl.
  2. Cook on high for 1-2 minutes.
  3. Stir in pumpkin, spices, and sugar.  Mix well.
  4. Cook for another 30 seconds or until desired temperature is reached.
  5. Add milk if consistency is too thick.

Nutritional information per Serving:

Calories:  215  /  Carbohydrates: 38 g  / Protein:  9 g  /  Fat:  3 g  /  Sat. Fat:  0.5 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Pumpkin Pie Smoothie

8 10 2010

(Yield:  1 serving)

Ingredients

½ cup Skim Milk 

½ cup Vanilla Greek Yogurt (I like Oikos)

1/3 cup Canned Pumpkin

1 TBSP Brown Sugar

¼ tsp Pumpkin Pie Spice

Optional:  1sheet (4 squares) graham cracker

Directions:

  1. Combine all ingredients in blender.
  2. Blend on high speed until smooth.

Nutritional information per Serving:
Calories 180  | Carbohydrates 30 g  | Protein 16 g | Fat 0 g | Sat. Fat 0 g

Nutritional information per Serving (with Graham Cracker):

Calories 240  | Carbohydrates 43 g  | Protein 17 g | Fat 1 g | Sat. Fat 0 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Easy Baked Ziti

1 10 2010

Try this fast and easy pasta dish.  It’s simple to prepare, making it perfect for a weeknight meal.  If you want more protein, add some precooked diced chicken.  Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.

(Yield: 8 servings)

Ingredients:

1 lb. Ziti

1 – 26 oz jar of Marinara Sauce

½ cup Reduced Fat Ricotta Cheese

¼ tsp Crushed Red Pepper

3 TBSP Grated Parmesan Cheese

Cooking Spray

Directions:

  1. Cook pasta according to directions on package.
  2. While pasta is cooking, combine 1 ½ cup marinara sauce with ricotta cheese and crushed red pepper in a blender, blending until smooth (about 1 minute).
  3. Preheat oven to broil and spray a 13-by-9 inch baking dish with PAM.
  4. Drain pasta and add to the baking dish.
  5. Add ricotta mixture to baking dish and mix well.
  6. Add the remaining marinara sauce on top and sprinkle with Parmesan cheese.
  7. Broil for 10 minutes, until heated through, with oven door slightly open.
  8. Periodically check to ensure top layer does not blacken.

Nutritional information per Serving:
Calories 308  | Carbohydrates 46 g  | Protein 13 g | Fat 8 g | Sat. Fat 2 g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Sautéed Chicken and Pepper Pitas

17 09 2010

For those in Lawrence, KS who were able to watch the episode of Jayni’s Kitchen titled “Rock Chalk Recipes”, this is the lunch item that I prepared with Toben.

(Yield:  4 servings)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

1 tbsp Olive oil

1 c red, green yellow, bell pepper, diced

1 small onion, diced

1 clove garlic, minced

1 lb boneless, skinless chicken breast, cubed

¼ cup shredded reduced fat mozzarella cheese

4 Pita pockets

Directions

  1. Cube chicken and dice vegetables and garlic
  2. Put olive oil in the skillet and heat on medium heat
  3. Sauté chicken with peppers, onion, and garlic in oil for about 10 minutes or until chicken is not pink.
  4. Sprinkle ¼ cup of cheese on mixture and let melt.
  5. Cut pita pocket open and fill with mixture.

Two shortcuts:

1.  Buy Tyson’s precooked grilled chicken strips

2.  Buy Kroger’s Recipe Beginnings: 3 pepper & onion blend (frozen)

Nutritional Information per serving

Calories   350 Carbohydrates   32g Fiber  6g Protein   36g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Honey Spice-Rubbed Grilled Pork Tenderloin

16 07 2010

(Yield:  4 servings)

Prep Time: 5 minutes

Cook Time: 25 – 30 minutes

Ingredients

1 Pork tenderloin (1 lb.)

2 TBSP Olive Oil

1 tsp. Chili powder

1 tsp.  Garlic powder

1 tsp. Dry mustard

1/2 tsp.  Paprika

1/4 tsp. Dried thyme leaves

1 TBSP  Honey

1 TBSP Olive Oil

Directions

  1. PreHeat grill.
  2. Brush meat with 2 TBSP of Olive Oil.
  3. Combine dry ingredients for the rub.
  4. Rub onto meat.
  5. Combine 1 TBSP of Honey and 1 TBSP of Olive Oil and set aside.
  6. Grill 20 minutes, turning the meat over after 10 minutes.
  7. Grill another 5 – 10 minutes, or until meat reaches 160°F, turning frequently and brushing with the honey-oil mixture.
  8. Remove from grill, cover with foil, and let stand for 5 minutes before slicing.

Nutritional Information per serving

Calories   190 Carbohydrates   4g Fiber  0g Protein   23g Fat 9g Sat. Fat   2g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Pineapple-Teriyaki Shrimp Kebabs

2 07 2010

(Yield:  4 servings of 2 kebabs)

Prep Time: 10-15 minutes

Cook Time: 8 minutes

Ingredients

48 large peeled and deveined shrimp
1 red onion, cut into wedges
1 bell pepper, cut into wedges
20oz can of Pineapple chunks in juice
¼ cup of low sodium teriyaki sauce

8 skewers (10 inch)

Directions

  1. Coat grill rack with cooking spray and preheat gas or charcoal grill.
  2. Prepare sauce by combining juice from canned pineapple and teriyaki sauce.
  3. To prepare kebabs, thread shrimp, pineapple chunks, bell pepper wedges, onion wedges alternately onto each of 8 skewers.
  4. Brush kebabs with teriyaki-pineapple mixture.
  5. Place kebabs on grill rack and cook for 4 minutes.
  6. Turn kebabs over, brush with teriyaki-pineapple mixture, and cook for another 4 minutes or until shrimp are done.

Nutritional Information per serving

Calories   120 Carbohydrates   9g Fiber  1g Protein   18g Fat 1g Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Sloppy Joe

18 06 2010

This week’s recipe is a classic:  Sloppy Joe!  These are quick and easy to prepare, and made with ingredients you may already have on hand.  At my house we like to have them with baked sweet potato fries (try McCain or Ore-Ida brand).

(Yields 6 servings)

Ingredients

1 lb. Lean Ground Beef (better than 90% lean)
¾ cup chopped onion
¾ cup chopped bell pepper
1 ½ tsp minced garlic
1 TBSP mustard
2 ½ cup BBQ Sauce
½ tsp garlic powder
6 whole wheat hamburger buns or thin buns

Directions

In a medium skillet over medium heat, sauté pepper, onion, & garlic until tender, about 3 minutes.

  1. Add ground beef to the vegetables.
  2. Stir and cook until the meat is brown.
  3. Stir in mustard, BBQ sauce, & garlic powder.
  4. Simmer until thickened, about 10 minutes.
  5. Serve on hamburger buns.

Nutritional Information per serving (with Hamburger Bun)

Calories   360 Carbohydrates   50g Fiber  7g Protein   22g Fat 9g Sat. Fat   3g

Nutritional Information per serving (with EarthGrains Thin Bun)

Calories   310 Carbohydrates   39g Fiber  4g Protein   20g Fat 8g Sat. Fat   3g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Watermelon Lemonade Smoothie

11 06 2010

(Yield:  1 serving)

This recipe can address both mistakes discussed this week (poor hydration and inadequate fruits and vegetables).  Watermelon is just over 90% water, so it can aid in hydrating your body.  It also provides a fair amount of vitamins.  It is a good source of vitamin A (beta carotene), vitamin B6, and vitamin C.

  • Vitamin A is important for optimal eye health and boosts immunity by increasing the actions of white blood cells.
  • Vitamin B6 found in watermelon is used by the body to manufacture brain chemicals, such as serotonin, melatonin and dopamine, which may help the body cope with stress.
  • Vitamin C in watermelon can help to enhance the immune system and can protect a body from harmful free radicals.

Ingredients

1 cup Seedless Watermelon chunks

½ cup Plain Greek Yogurt (I like Oikos)

¼ Cup Lemon Juice

1 – 2 TBSP Sugar

Directions:

  1. Combine all ingredients in blender.
  2. Blend on high speed until smooth.

Nutritional information per Serving:

Calories   270 Carbohydrates   38g Fiber  1g Protein   24g Fat 0g Sat. Fat   0g

Oatmeal can be added to smoothies for a nutritional boost.  Add ¼ cup of quick cook oats to blender first.  Blend on high until it’s a fine powder.  Then add the rest of the ingredients and blend.  This will be a little thicker.  So, if you want a thinner drink, add water or more lemon juice.

Nutritional information per Serving (with ¼ cup of Oats):

Calories   320 Carbohydrates   51g Fiber  3g Protein   27g Fat 1g Sat. Fat   0g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.





Recipe: Egg and Cheese Breakfast Burrito

4 06 2010

One excuse I hear all the time for skipping breakfast is, “I don’t have time to eat breakfast.”  This is nothing more than an excuse; and excuses won’t get you results.  The following recipe only takes 3 minutes from start to finish to prepare.  Lack of time can no longer be your reason for not eating breakfast!

Egg & Cheese Breakfast Burrito

(Yield:  1 serving)

Prep Time: 2 minutes

Cook Time: 1 minute

Ingredients

1 Large Whole Wheat Tortilla or Wrap

1 Egg

¼ Cup Liquid Egg Whites

2 TBSP Shredded 2% Cheddar Cheese

2 TBSP Mild Salsa

Directions

  1. Line 2-cup microwave-safe cereal bowl with microwave-safe paper towel.
  2. PRESS tortilla into bowl.
  3. In another bowl, beat the egg and egg whites gently with a fork until blended.
  4. Pour egg mixture into center of tortilla.
  5. Microwave on high for 30 seconds; stir.
  6. Microwave on high for another 30 seconds.
  7. Remove tortilla with paper towel liner from bowl to flat surface.
  8. Top egg with cheese and salsa.
  9. Fold bottom of tortilla over egg, then fold in sides.

Nutritional Information per serving

Calories   345 Carbohydrates   35g Fiber  7g Protein   22g Fat 13g Sat. Fat   4g

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.