light & luscious: eat to compete
(Family Features) - Nutrition is a vital component of every athlete’s training. The combination of good carbohydrates, healthy fats, and lean proteins allows athletes to build muscle and stamina for their most important events. To help U.S. Olympic hopefuls be at their best during training and competition, the U.S. Olympic Committee (USOC) has created an athlete nutrition program in preparation for the Olympic Games in Beijing.
Performance Nutrition
The USOC’s leading nutritionists have developed the Performance Nutrition program, which promotes healthy food choices to help athletes achieve optimal performance. Based on the U.S. Department of Agriculture’s Dietary Guidelines for Americans and the American Heart Association’s Eating Plan for Healthy Americans, the program features innovative menu items made with lean proteins, heart-healthy fats, whole grains, and antioxidant-rich fruits and vegetables. They also feature lowered sodium and no trans-fats.
(pictured above)
Serves 4 to 6
4 boneless skinless chicken breasts
1 fresh mango, peeled and diced in small cubes
1 8-ounce can chunk pineapple (including juice)
1 teaspoon fresh jalapeño pepper, finely chopped
1/4 cup red pepper, finely chopped
1/4 cup red onion, finely chopped
1 teaspoon fresh cilantro, chopped
1 teaspoon lime juice
1. Prepare Mango Salsa by combining: mango, pineapple (including juice), jalapeño pepper, red pepper, onion, cilantro, and lime juice in large bowl. Stir gently to mix well and let sit at room temperature 1 hour to allow flavors to blend.
2. Pre-heat grill to medium-hot. Grill chicken 15 to 20 minutes or until done (internal temp 170°F).
3. Plate each chicken breast and top with Mango Salsa.
Serving Suggestion: Serve with brown rice and either a fruit or tossed salad.
Nutritional Information: 260 Calories, 35 Calories from Fat, 3.5g Total Fat, 1g Saturated Fat, 0g Trans Fat, 90mg Cholesterol, 260mg Sodium, 24g Total Carbohydrate, 2g Dietary Fiber, 21g Sugars, 34g Protein
Serves 4 to 6
8 bone-in skinless chicken thighs
5 sun-dried tomatoes, chopped
1/2 teaspoon olive oil
1/8 teaspoon black pepper
1 1/4 teaspoons minced garlic
1 cup Italian breadcrumbs
1 cup low-fat milk
non-stick olive oil cooking spray
1. Pre-heat oven to 350°F. Spray baking sheet with non-stick cooking spray.
2. Combine sun-dried tomatoes, olive oil, black pepper, garlic, and breadcrumbs. Purée ingredients in a blender for approximately 30 seconds.
3. Place breadcrumb mixture in a bowl. Dip chicken thighs into milk, then into breadcrumb mixture, pressing firmly so mixture adheres to chicken.
4. Place chicken thighs on baking sheet and bake 20 to 30 minutes or until done (internal temp 180°F).
Serving Suggestion: Serve with pasta and a green salad.
Nutritional Information: 410 Calories, 150 Calories from Fat, 16g Total Fat, 5g Saturated Fat, 0g Trans Fat, 180mg Cholesterol, 780mg Sodium, 21g Total Carbohydrate, 1g Dietary Fiber, 5g Sugars, 41g Protein
Recipes courtesy the USOC and Tyson Foods. For more Tyson-USOC Performance Nutrition recipes, visit www.tyson.com/olympicrecipes.
|
