Opting for brown rice over white makes this dish a nutritional knockout. While the two contain an identical amount of carbs, brown rice contains four times as much insoluble fiber and magnesium. A deficit in the latter can hinder endurance. This whole grain meal gets plenty of staying power from the protein in tofu and […]
Inexpensive, tasty, and easy to prepare, mussels are a good source of omega-3 fatty acids, iron, vitamin B12, and protein, containing 20 grams in just 3 ounces. When buying mussels, make sure their shells are tightly closed and avoid any that are cracked. They’re best when cooked the same day you purchase them. Store in
This Caribbean-inspired dish uses jerk seasoning, which is made from a variety of spices including allspice, cloves, cinnamon, thyme, and plenty of hot peppers. It provides a flavor punch while adding very few calories. When possible, look for US farmed or wild shrimp, which is more sustainable than imported. Instructions :
If you use frozen shrimp, save the liquid from thawing and swap it for some of the chicken broth. Pimenton, or smoked paprika, adds a uniquely rich and smokey flavor. If you don’t already own a bottle, it’s worth adding this spice to your pantry. Instructions :
Many runners may not be familiar with barramundi, but it’s well worth putting this newcomer on the menu. Native to Australia, barramundi is farmed in an environmentally sound way in the United States. It has a firm, moist texture and sweet flavor that’s not at all fishy. Five ounces provide 27 grams of protein and
Grilling rather than frying the fish keeps these tacos healthful while providing plenty of lean protein. The sour cream and chile marinade gives the fish a rich, spicy flavor that’s balanced by the cool, slightly sweet slaw. If you prefer milder spice, use one-quarter of the canned peppers. Using half the can will give you
Lentils replace bulgur in this carb-, protein-, and fiber-rich tabbouleh, which serves as a base for the grilled salmon. When possible, splurge on wild Alaskan salmon. Not only is it fished in a sustainable way, but it’s also loaded with inflammation-reducing omega-3 fatty acids. In addition, it has a healthier fat ratio and richer flavor
Stir-frying is a speedy process, so you won’t have time to chop and mix once you start cooking. Have your ingredients ready to go cut the vegetables into small, nearly bite-size uniform pieces for even cooking. You can substitute ground turkey for the chicken.” Sriracha, a widely available hot chili sauce, provides a spicy kick
Lean chicken breast delivers plenty of muscle-friendly protein and energizing B vitamins, while mango adds a sweet kick and good amounts of vitamin C. Top with avocado for a creamy finish and a dose of heart healthy monounsaturated fat. Method :
Traditional chicken potpie can take a long while to prepare, thanks to the labor involved in making the crust which tastes delicious but adds refined carbs and saturated fat. Runner’s World contributing food writer Mark Bittman forgoes the high-fat crust and serves this meal atop brown rice, whole grain bread, or whole wheat fettuccine. Method
