Post-Run Food: Andy's Rotisserie Chicken Chili

One of the best things about running is all the people you meet along the way. One such person for me is Andy Manry. Several years ago, I was at the turnaround point of my weekly long run with my running buddies. We were all standing around Gu-ing up and downing some water that one of the guys had stashed, when this young guy pulled up in his mini-van, hopped out, and headed out on his run. Didn't really think much about it. We downed our water and headed out on the back-half of our run.

Sometimes on the back-half, I'll pick it up a little. Something about finishing faster on the second leg of a long run makes you feel stronger. It was one of those kinds of days. So, I pulled ahead of my group a little. I noticed that young guy that had started out just before us. He was running alone. Watching him run, I thought of one of my running buddies, Rick King. When I first moved to Greensboro, he invited me to join his group on their weekly long run. I did and most weekends ever since, I've been running with the same bunch. It's a great bunch of runners and we've expanded in size over the years many from group members inviting others to join in the merriment. So, looking at this guy ahead of me, I decided to pick up the pace and see if he was a talker. Luckily he was. We had a great conversation. Come to find out, he was basically running the same route we were, but in reverse. So, I told him about our group (The BlueLiners) and that we met every Saturday morning at 7:30AM at the park for our weekly long run. Told him to join us any time. Well, sure enough, the next Saturday, he (Andy) showed up. Andy's really grown stronger as a runner and it's been cool seeing him progress and get faster.

Not only is Andy a great runner, he's a great family man and cook! Andy loves testing out new dishes as well as creating his own. He's started a great new blog called What's Andy Cooking? Andy's really outdone himself with the blog. The recipes are great. He's a budding photographer too! Looking at the mouth-watering photographs is a treat in itself. Be sure to check out the blog and some of his recipes such as Real Maryland Crab Cakes, Homemade Bagels, and Turkey Meatballs. YUM!!

I asked Andy if he'd share a recipe good for runners and he's come through with an awesome dish. I've made this dish and it was a hit with the whole family!! Read on to find out how to make Andy's Rotisserie Chicken Chili.

Andy's Rotisserie Chicken Chili

I am training for a marathon right now. That is not unusual, as I have run 4 marathons in the past 5 years. What is unusual is that I am training in the winter months. I usually sweat out my training in the hot, muggy, disgusting North Carolina summer heat. This year, I decided to train for a spring marathon, which places most of my training in the winter. I have come to the conclusion that I am a much better cold weather runner. Everything from my long runs to my tempo runs have been faster and easier in the cold. Even though I run better in the cold winter months, it doesn't mean that I don't physically get cold! There's nothing better after a long 20-mile run in the cold than a warm cup of this chicken chili!

This chili is low in fat, high in protein and super high in flavor! The poblano peppers provide just the right amount of heat and the chicken, beer, bean combo has all the trappings of a perfect post run recovery meal. It's also perfect for tailgating, camping, or any party or get together. I have actually made this for a teacher appreciation day at my kids school for the last two years. The first year I made this, someone offered to buy the leftovers! That's the ultimate complement! My Dad turned me on to this recipe and I believe it's based on a Southern Living recipe.

Ingredients:

• 1 red onion, chopped
• 3 cloves of garlic, minced
• 1 red bell pepper, chopped
• 2 poblano peppers (seeded and chopped)
• 2 tablespoons of olive oil
• 2 14 1/2 oz cans of chili spiced tomatoes
• 2 12oz bottles of beer (I prefer an IPA) you can also substitute chicken stock
• 1 can of navy beans
• 1 can of black beans
• 1 packet of McCormick's White Chicken Chili Mix
• The meat of 1 rotisserie chicken (or one smoked chicken), shredded

Directions:

In a large heavy pot, heat the olive oil over medium-high heat until shimmering. Add the onion, garlic, bell pepper and poblano peppers and saute until translucent, stirring often. You want the veggies to sweat just like you did during your run today.

Now add the tomatoes, beer, navy beans, black beans, chili mix, and chicken. Bring to a boil. Reduce the heat to low and simmer for an hour or more until your ready to eat. If you are going to simmer for more than one hour, cover the pot after 30 minutes.

When you serve this, you can top the chili with your favorite chili toppings or simply leave it plain. My favorite is roasted corn, lime, cilantro mixture. To cook this, add 1 tablespoon of olive oil to a non-stick pan over medium high heat. Add two cups of frozen corn to the pan. Cook the corn until it begins to sightly blacken. Sprinkle with a little chili powder, cumin, chopped fresh cilantro, salt and pepper. Squeeze the juice of two limes into the corn mixture, mix and remove from the heat. Some other popular toppings are chopped green onions, sour cream and cheese. Enjoy!

Thanks, Andy!

Guest Runner Chef: Johnny Vaccaro

One of my favorite healthy food and cooking websites is Johnny Vaccaro's Running the Kitchen. Johnny's own words best describe the website's purpose, "I believe in eating healthy and staying active. My goal is to keep you motivated and perform your best in the kitchen, on your runs and workouts, and in all other aspects of your life." Johnny's culinary creations are healthy, innovative, full of good stuff and fun to make.

I contacted Johnny a little while ago to see if he'd "cook-up" something special for the RunnerDude's Blog. He was awesome and said yes. Johnny asked me what ingredients I'd like for him to use and I suggested something with Quinoa. It's a great source of protein and it's really easy to fix, but so few people know about it. I also wanted the dish to be a great pre-run fuel source or post-run refueling source. Johnny came up with a great creation he calls Warm Cinnamon Pecan Quinoa. Check it out below.

Be sure to visit Running the Kitchen for all of Johnny's other great recipes! Also check out the Running the Kitchen Facebook page.

Thanks Johnny!

Winning Running Chef Recipe: Vegetarian "Chicken" Fajitas

Congrats to Dena Harris, the winner of RunnerDude's Running Chef Recipe Contest, a $25 Road Runner Sports Gift Card, and a Variety box of 3BAR Energy Bars!

Dena is an accomplished author, columnist, and runner who lives in Greensboro, NC. Dena is a Boston Marathon alumnus and just recently completed the Blue Ridge Relay as a part of a 12-member team covering 208 miles in the picturesque Blue Ridge and Black Mountains of Virginia and North Carolina. The Blue Ridge Relay is one of the longest running relay races in the United States! If you're a cat lover and/or just love good humor, be sure to check out Dena's new book Who Moved My Mouse? A Self-Help Book for Cats (Who Don't Need Any Help).
-
I tested out Dena's vegetarian "chicken" fajitas recipe on a panel of judges with very discriminating palates—my kids. They loved it! After dining on the fajitas, they were surprised to learn that the "chicken" was actually soy. I too enjoyed the tasty fajitas. I also liked that the recipe was easy to make, contained simple ingredients, and was packed with key macronutrients (complex carbs, protein, healthy fat) and vitamins and minerals. This recipe is perfect for a runner to incorporate into his/her training diet.

Vegetarian "Chicken" Fajitas

Ingredients:
1 package soy chicken strips, sliced thin
Juice of 1 lime
2 Tbls extra virgin olive oil 
4 lg. chopped garlic cloves
1/2 tsp each salt, pepper, oregano
1 green and red pepper each, sliced thin into strips
1 red onion, sliced thin into strips
1 yellow onion, sliced thin into strips
Whole grain tortillas
Cheese and salsa, optional

Directions:
In a bowl, combine the lime juice, salt, pepper, oregano, garlic and stir until combined.

Add chicken, peppers, onions, and coat evenly. Marinate 1 hour.

In a large, hot (preferably non-stick) skillet, add 2 Tbsp olive oil and chicken mixture. Cook for about 10 minutes, stirring frequently.

Heat the tortillas in the microwave. Spoon chicken and peppers into tortilla, top with shredded cheese and salsa, if desired.

Recipes for Runners: Black Bean Lasagna

I'm always on the lookout for healthy recipes. Something that's good for my training and that the family will like too. Not always an easy task, but I hit the jackpot with a recipe for Black Bean Lasagna that I stumbled upon in the September 2010 issue of Reader's Digest which they actually got from Taste of Home.

The Reader's Digest article starts with a really amazing factoid—"You can cut your risk of heart attack by nearly 40% if you eat a 3oz serving of black beans daily." I doubt most people are going to eat black beans everyday, but it's enough of an eye-opener to want to add them as frequently as possible.

Actually, in my household, we eat beans (all kinds) rather frequently. Our problem is changing up the menu so we're not always having the same old beans-n-rice dish. That's why, this healthy version of a traditional lasagna recipe caught my eye. I made it for the family and it was a hit. Makes 12 servings so there were leftovers which were perfect for reheating for a quick lunch.
-
Give the recipe a try and let me know what you think. Don't forget to send in your own recipes to be featured on the blog and get a chance at winning a $25 gift card to RoadRunnerSports.com and a free box of 3BAR energy bars! [Click here] for details on how to enter.
-
Black Bean Lasagna

Ingredients

9 lasagna noodles

1 large onion, chopped

1 teaspoon canola oil

3 garlic cloves, minced

2 cans (16 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
2 cans (6 ounces each) tomato paste
1 cup water
2 tablespoons minced fresh cilantro
1/4 to 1/2 teaspoon crushed red pepper flakes

4 egg whites, lightly beaten

1 carton (15 ounces) reduced-fat ricotta cheese

1/2 cup grated Parmesan cheese

1/4 cup minced fresh parsley

2 cups (8 ounces) shredded reduced-fat Mexican cheese blend

Directions

Cook noodles according to package directions. Meanwhile, in a large skillet over medium heat, cook onion in oil until tender. Add garlic; cook 1 minute longer. Add the beans, tomatoes, tomato paste, water, cilantro and pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened.

In a small bowl, combine the egg whites, ricotta cheese, Parmesan cheese and parsley.

Drain noodles. Spread 1/2 cup bean mixture into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, a third of the ricotta mixture, a third of the remaining bean mixture and 2/3 cup cheese blend. Repeat layers twice.

Cover and bake at 350° for 30-35 minutes. Uncover; bake 10-15 minutes longer or until bubbly. Let stand for 10 minutes before cutting.

 

Servings: 12

Prep: 25 min. Bake: 40 min. + standing

 

Nutrition Facts: 1 piece equals 279 calories, 7 g fat (4 g saturated fat), 25 mg cholesterol, 455 mg sodium, 36 g carbohydrate, 6 g fiber, 18 g protein. Diabetic Exchanges: 2 starch, 1-1/2 lean meat, 1 vegetable.

Calling All Running Chefs!

Last month, I posted about a great new energy bar called 3BAR. 3BAR is the creation of Erin DeMarines a competitive triathlete, certified nutritional consultant, certified sports nutritional consultant, certified personal trainer, fitness model, and founder of E-Fit Foods, Inc. 3BAR has grown to become a leading energy bar of triathletes and people seeking a "clean, natural, low sugar, wheat and gluten free, and vegan energy bar. To check out my review of 3BAR [click here].

The recipe for 3BAR originated with a cookie recipe from Erin's grandmother. In honor of Erin and her grandmother's cookie recipe which evolved into today's 3BAR, I'm holding an all-call for your own special training recipes. I'm looking for those special dishes you have created while training. Could be a snack or a main entrée. Could be something you only eat while training or maybe it's a healthy dish you eat all year long that provides that extra fuel to sustain your active lifestyle. To get an idea of some previous recipes featured on the blog [click here].

Each recipe will be featured on the blog, so be sure to take photos of your creation as well as some photos of you and your family/friends making and/or eating the celebrated dish. Each submitter of a recipe will be entered into a contest drawing. Each recipe email will be assigned a number in the order that it's received. Those numbers will be entered at True Random Number Generator to select a winner. The winner will receive an assorted pack of 3BARS (15 bars total-a $30 value) provided by Erin and E-Fit Foods, Inc. (Thanks Erin!) and a $25 gift certificate to RoadRunnerSports.com! The winner will also be the first to have their recipe featured on the blog. All of the recipes will be featured (one a week) in the subsequent weeks.

To enter, simply send your recipe and photos (jpeg format) to runnerdudeblog@yahoo.com. Be sure to put "Recipe" in the subject line. Also, be sure to include your full name and a little bio about yourself along with your recipe. The deadline for submitting a recipe is October 3rd.

I look forward to reading and testing all the recipes!!

The Runner's Palate: Sweet Potatoes & Apples

Last week, I posted on the benefits of the potato as a training food for runners. That post got quite a bit of feedback in support of the spud. Several readers mentioned how much they enjoyed eating sweet potatoes as a training food. One reader, Ashley, described (in a comment she posted) a recipe she makes with sweet potatoes and Granny Smith apples that sounded awesome. So, I asked her to share it with us on the blog. It's simple to make and a great source of Vitamins A and C, Potassium, complex carbs, and fiber. Here's Ashley's recipe:

Sweet Potatoes and Granny Smith Apples

A little background: This recipe evolved from a recipe I found on line. Originally it called for ground mace, butter, and about 3x the brown sugar. I quickly learned that ground mace is not for me, must be a learned taste. So the next time I made it with cinnamon and a tiny bit of cloves. Then I decided to try it without butter, didn't even notice it was missing. Then I decided that the granny smith apples made it sweet enough that I could cut back on the brown sugar as well. This has been a hit with everyone I've made it for. It's easy to prepare and doesn't require exact measurements so it is easy to adjust the amount you want to make. The recipe below makes enough for about 8 servings.

Ingredients:
2 Large Sweet Potatoes
2-3 Granny Smith Apples
Brown Sugar
Ground Cinnamon
Ground Cloves

Tools Needed:
Covered baking dish
tablespoon
potato peeler

Directions:

1. Peel the sweet potatoes and cut into 1 to 1.5 inch scallops. Place in a pot, cover with water and boil until tender, about 10 mins.
2. While the potatoes are boiling preheat the oven to 350. Core and dice the apples, leave the skin on the apples.
3. Once potatoes are tender drain water from the pot.
4. Place the potatoes in a single layer in the bottom of the baking dish then add a layer of apples.
5. Take 1 heaping tablespoon of loosely packed brown sugar and sprinkle evenly over the apples.
6. Sprinkle some cinnamon and cloves over the brown sugar, I use more cinnamon than cloves but you can add according to your own tastes.
7. If you have more sweet potatoes and apples repeat steps 4-6.
8. Cover and bake for 40 to 50 minutes until apples are soft.

Thanks Ashley! I made this over the weekend and it tastes great! Be sure to check out Ashley's website Adventures Of Running Mom.

Quick-and-Easy Tuna Wraps

This quick-and-easy meal only takes a few minutes to throw together and it's perfect to eat while training or anytime. It's rich in carbs, protein, vitamins and other nutrients. Two of these wraps provides 40 grams of protein and only 4 grams of fat for only 487 calories!

Ingredients:

1 12 oz can of premium albacore solid white tuna

1 15 oz can of early June small peas

1 14.5 oz can of DelMonte Petite Cut Diced Tomatoes with Garlic & Olive Oil

6 whole wheat tortillas

Directions:

Open all the canned items and drain off the excess liquid. To decrease the sodium content, place the tomatoes and peas in a colander and rinse with cold water. Place the tuna into a medium-sized mixing bowl and use the end of a large spoon to break the tuna into smaller chunks. Then add the peas and tomatoes to the bowl. Gently stir the mixture as to not smash the peas. Warm the tortillas in a skillet (no oil) or place them one at a time in the microwave on a paper towel and heat on high for 10 seconds. Place a tortilla on a plate and spoon a desired amount of the tuna mixture onto the center of the tortilla. Then fold the bottom end up and the top end down. Next, fold the right side of the tortilla towards the left and the left side to the right. Now you have a completed tuna wrap.

Makes approximately 6 wraps.

-

Nutrition information per wrap:

Protein = 20 grams

Carbs = 35 grams

Fat = 2 grams

Potassium = 225 milligrams

Sodium = 886 milligrams (this can be decreased dramatically by rinsing the peas and diced tomatoes before adding them to the mix)

Calories =243.5

Also a good source of vitamins A and C, calcium, and iron

As a side, dish I usually prepare a couple of the frozen steamer bags of brown rice. Each bag only take about 5 minutes to heat. Spoon some of the heated rice onto a plate and top with some canned corn. To add some color to the plate, add a few baby carrots or a cluster of grapes.

Part of the quickness to my recipe is that I used canned tuna, peas, and diced tomatoes. You could easily use frozen peas or cook fresh peas. You could also dice fresh tomatoes and add a little garlic and olive oil. Enjoy!