endurance eats

One Sheet Pan Dinner : Spicy Lime Chicken and Veggies

Eat the RAINBOW takes a whole new meaning (sorry skittles)! Make all your meals as colorful as possible, it ensures you are getting a variety of nutrients!

 

If you are looking for something quick and healthy to make for you or your family, this is a great dish to try! I love to cook, and I find being in the kitchen slicing, dicing, baking, steaming , cooking and cleaning to often be therapeutic and like my own little world of chaos! BUT, there are certainly days where I just don't have the time to dilly dally in the kitchen, and this is where simple , easy prep dishes like this come into play. And did I mention, little to NO cleanup! 

I always like to have home cooked meals for my husband and I , even if its means scrambling at the end of a long day to run to the grocery store or putting together something healthy from food we have in the fridge and pantry. In my mind, you can always make time for healthy eating (and working out...but that's for another post!) , it just takes a little bit of thinking ahead and planning. That said, this is where I came up with these one sheet pan dinners...brilliant! The only prep you have is cutting veggies, and the only clean up you'll have is a pan to soak and scrub! Here is how I made this one sheet pan dish: Spicy Lime Chicken and Veggies

Ingredients:

  • Chicken tenders ( or you can slice up a chicken breast into smaller chunks) 
  • Red, Orange, Green, Yellow Peppers, sliced
  • Red cabbage diced up
  • Fresh broccoli florets
  • olive oil
  • cayenne pepper, chili powder, cumin
  • juice of 1 lime
  • cooked quinoa, wild rice or cauliflower rice
  1. Set oven to 350 and in the meantime cut up all your veggies and put your quinoa or rice in a pot with water ready to cook.
  2. rub your chicken with spices and little olive oil
  3. lightly oilyour baking sheet and arrange your veggies on one end and chicken on the other, making sure chicken has some space between pieces for even cooking. 
  4. squeeze your lime juice all over your chicken and veggies. 
  5. Bake at 350 for about30 minutes, making sure to toss veggies and chicken half way to cook evenly on all sides!  (**note: you can use big chicken breasts as well, just make sure to adjust cooking time. I like the tenders because they tend to cook same time as the veggies!)

This is a great meal to make for family, friends, or just you! You can use any variety of veggies you'd like and can even change up the meat you use. I have done salmon before in the same preparation which is a great fish for this one sheet pan meal. You could also make mini turkey or chicken meatballs with it, shrimp, tofu, or simply just roast up your favorites veggies with any spices you like! give it a go! and remember, eating healthy doesn't have to be a chore, just don't be LAZY when it comes to your health! 

 

 

 

 

Endurance Eats: Banana Oat "Cookies"

**This batch was made with the addition of peanut butter and peanuts to top!

 

   Looking for a healthy treat to satisfy a sweet tooth? or a good pre- workout fuel that isn't full of additives, sugar,  artificial sweeteners or preservatives? Try these simple and nutritious cookies made with just 4 ingredients: Bananas, oats, egg whites and cinnamon. They may be shaped like a cookie, but certainly are better for your body as they are filled with fiber, natural sugar from the bananas, protein from the egg whites and a blood stabilizing affects from the cinnamon.

Ingredients

  • 2-3 mashed bananas
  • 3 cups gluten free quick cook oats
  • 3 egg whites
  • 1 tbsp. cinnamon
  • 2 tbsp. melted coconut oil (optional)
  1. Preheat oven to 350.
  2. Mash bananas in a large boil, add in egg whites and mix well. Add in oats and cinnamon , and optional coconut oil for added fats.
  3. lightly grease a baking sheet and spoon out mixture into 1 1/2 inch rounds . Bake for 10-12 minutes.

These "cookies" are perfect for endurance athletes looking for something natural and healthy to fuel their next workout, as they are great to have as a quick energy source before, during and of course after!! You could also swap the bananas with sweet potato if you want to try something new , or if you don't love the taste of bananas. The options are endless. Try adding in any of the following combinations:

  • raisins + walnuts
  • chunky natural peanut butter, topped with peanuts and/or choc chips
  • mix in protein powder of choice into batter (id suggest a chocolate or plain)
  • mix in chocolate peanut butter powder and top with peanut
  • cranberries + pecans (or nut of choice)