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Archive for Monday, August 30, 2010

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Eat like a winner: KU student athletes, sports nutritionist join ‘Jayni’s Kitchen’

August 30, 2010

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Have you ever wondered what's on the menu for KU athletes? Join “Jayni’s Kitchen” this week for some team-winning recipes with two KU athletes and KU sports nutritionist Randy Bird.

On the menu: Strawberry-Banana Smoothie; Feta & Spinach Scramble; Sautéed Chicken and Pepper Pita Sandwiches; Chicken and Spinach Stir-Fry Salad with Raspberries.

Strawberry-Banana Smoothie

Strawberry-Banana Smoothie

Strawberry-Banana Smoothie

1 cup fresh strawberries, stemmed and sliced in half

1 cup low-fat milk

1 medium banana, peeled and cut into chunks

1 6-ounce carton plain low-fat yogurt

Place the strawberries in a blender. Add about half of the milk and blend until smooth. Add the banana, the remaining milk and the yogurt. Blend until smooth. Serves 1 or 2.

Feta and Spinach Scramble

Feta and Spinach Scramble

Feta and Spinach Scramble

1/4 cup chopped onion

1 large handful baby spinach leaves, rinsed and drained

1 whole egg

4 egg whites, or 1/2 cup pasteurized egg whites

1 medium tomato, chopped

1/4 cup feta cheese, crumbled

Salt and black pepper, to taste

Spray a large skillet with cooking spray and heat over medium heat. Add the onion and spinach cook until tender, stirring often.

While the vegetables are cooking, whisk together the egg and egg whites in a medium bowl. Add the eggs and chopped tomato to the skillet and cook to desired consistency, stirring constantly. Add half of the feta cheese a few seconds before removing the skillet from the heat. Season with salt and pepper.

Slide the eggs onto a plate and garnish with the remaining feta cheese. Serves 1.

Sautéed Chicken and Pepper Pitas

1 pound skinless, boneless chicken breasts, cubed

1 cup red, green or yellow bell pepper, seeded and diced

1 small onion, diced

1 clove garlic, minced

1 tablespoon olive oil

1/4 cup reduced-fat mozzarella cheese, shredded

4 whole wheat pita pockets

Prepare the chicken, vegetables and garlic as directed. Pour the olive oil into a large skillet and heat over medium heat. Add the chicken, pepper, onion and garlic and sauté for about 10 minutes, until the chicken is cooked through and the vegetables are tender-crisp. Sprinkle the mozzarella cheese over the chicken mixture and let melt.

Cut the pita pockets open and fill with chicken mixture. Serves 4.

Chicken and Spinach Stir-Fry Salad with Raspberries.

Chicken and Spinach Stir-Fry Salad with Raspberries.

Chicken and Spinach Stir-Fry Salad with Raspberries

1 teaspoon olive or canola oil

2 (about 12 ounces) skinless, boneless chicken breasts, cut into bite-size strips

1 cup onion, diced

6 ounces fresh spinach leaves, rinsed and drained

1/4 cup fat-free raspberry vinaigrette

Salt and black pepper, to taste

1 cup fresh red raspberries, or frozen raspberries berries, thawed

1/4 cup reduced-fat feta cheese, crumbled

Heat the oil in non-stick skillet or wok over high heat. When hot, add the chicken strips and onion and stir-fry for 3 to 5 minutes, until the chicken is no long pink in the center. Turn off the heat and add the spinach and vinaigrette and toss to combine. Season with salt and pepper.

Divide the warm salad among three dinner plates. Garnish with raspberries and feta cheese. Serves 3.

— Recipes by KU Sports Nutritionist Randy Bird.

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