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


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


  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: Easy Grilled Tuna Melt

3 05 2010

Tuna is a conventient and delicious way to include more fish in your diet.  This simple sandwich is a great option for lunch, or even a simple dinner with a green salad.  Enjoy!

Prep Time: 5 minutes

Cook time: 5 minutes

Servings: 1 sandwich


  • 1 (2.6 oz) pouch chunk light tuna, packed in water
  • 1 tablespoon mayonnaise
  • 2 slices whole wheat bread (I use Orowheat)
  • 2 teaspoons Light Butter (I use Land ‘O Lakes with Canola Oil)
  • 2 teaspoons Dijon mustard
  • 1 tomato, sliced
  • 2 tablespoons reduced-fat cheddar cheese


1.   In a bowl, add the drained tuna and mayonnaise. Mix together.

2.   Spread one side of each slice of bread with Light Butter and the other side with mustard.

3.   Spread the tuna mixture on top of the mustard side of one of the slices of bread. Place the tomato slices on top of the tuna. Top each with cheese. Place the remaining slice, mustard side inside, on top to create a sandwich.

4.   Spray a skillet with cooking spray and add the sandwich, cheese side up. Cook on medium-high heat about 2-3 minutes until bottom is golden. Using a spatula, turn the sandwich over. Flatten a little with the spatula. Cook about 1-2 minutes until golden. Turn sandwiches over again and cook about 30 seconds more until cheese is melted.

5.   Serve immediately

Nutritional Information per serving

Calories   415 Carbohydrates   41g Fiber  6g Protein   29g Fat 14g Sat. Fat   4g

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