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Carbohydrates
Protein
Total Calories
Plate Proportions
3
Issue #:Chicken
Buffalo
[Date] Casserole
Vegetables
Vegetables are very
important for the
athlete to consume.
They are full of
antioxidants,
antiinflammatory
compounds,
and
micronutrients that the body needs for
optimum performance and repair. This
recipe uses mushrooms, which are great for
immune health and are packed with B
vitamins. They also have vitamin D, which
supports bone health. Onions are packed
with vitamin C. Broccoli has calcium,
which is also important for bone health.
Yellow squash is rich in vitamin A, which is
a powerful antioxidant. All these vegetables
have fiber, which is important for digestive
health, and contain magnesium, which is
essential for muscle contractions.
cup quinoa:
o 29g Carb
o 6 g protein
4 oz. chicken:
o 23g protein
1 cup mixed vegetables:
o 11g CHO
o 3g protein
1 oz. cheese
o 7g protein
Total:
o 532 calories
o 40g carbs
o 39g protein
Issue #:Chicken
[Date] Casserole
Buffalo
What is on this
Plate?
cup quinoa:
o 44g Carb
o 9 g protein
5 oz. chicken:
o 29g protein
1 cup mixed
vegetables:
o 9g CHO
o 2g protein
1 oz. cheese
o 7g protein
Total:
o 670 calories
o 53g carbs
o 47g protein
Issue #:Chicken
Buffalo
[Date] Casserole
Guidelines
Dont forget to
add a whole
grain roll on high
intensity days for
extra carbs!
plate protein
plate carbohydrates
plate vegetables
1 cup quinoa:
o 58g carb
o 12 g protein
4 oz. chicken:
o 23g protein
1 cup mixed
vegetables:
o 9g carbs
o 2g protein
1 oz. cheese
o 7g protein
Total:
o 728 calories
o 67g carbs
o 47g protein
1 cup quinoa
2 cups chicken broth
2 cups sliced onion
1 cups broccoli crown
pieces
Directions
1. Place two cups of chicken broth and one cup of uncooked quinoa
in a small saucepan. Bring to boil then let simmer, covered, on low
heat, until liquid is fully absorbed.
2. While quinoa is cooking place 1 tbsp. of olive oil and 1 tbsp.
minced garlic in skillet on medium heat. Add vegetables and
Italian seasoning, cook until tender.
3. Place chicken in a separate skillet and cook until done.
4. To make the buffalo sauce place the 1/3 cup of hot sauce and
cup olive oil in a bowl and mix until combined.
5. Portion out quinoa, vegetables, and protein to training day type.
6. Mix all together, sprinkle 1oz cheese on top, and drizzle 2 tbsp. of
buffalo sauce on top.