Recovery Foods

You did it. You made it through the long run, the 80-mile ride, the practice triathlon. You're almost done. You need to recover properly in order to complete your mission.

Normally, you might throw some ramen on the stove. But you're tired and cranky. The last thing you want to do is stay on your feet to cook up a square meal when you're barely able to stand up in the shower.

Here are four meals you can put together quickly, while you still have some steam left. They promise to go straight to your weary body and refuel it for the next go around. These recipes balance protein and carbs with a reasonable amount of fat.

You've worked hard for it, so enjoy.

*NOTE: No calorie counts are given, as many quantities are approximate.

Huevos Rancheros

Serves 2

  • One can non-fat refried beans
  • One can diced tomatoes, drained
  • 4 oz. can diced green chilies
  • One clove garlic, minced
  • Four eggs
  • Cooking spray
  • Two flour tortillas
  • 1 cup shredded monterey jack cheese
  • Plain, non-fat yogurt or low-fat sour cream
  • Salsa
  • Chopped cilantro

Mix cans of beans, tomatoes, and chilies in a small saucepan over medium heat. Add garlic and bring to a simmer. Simmer for at least five minutes. Fry eggs to taste in a nonstick skillet using cooking spray. While the eggs are cooking, place half of the cheese on each tortilla and broil until melted. Set each tortilla on a plate. Spread about one-third to one-half of the bean mixture on each tortilla. Place eggs on bean layer, and top as desired with yogurt, salsa and chopped cilantro. Huevos, they're not just for breakfast anymore.

Pasta Nicoise

Serves 2

  • 6 oz. pasta, such as linguine or fettuccine
  • Four cloves garlic, minced
  • 2 tablespoons of olive oil
  • One can diced tomatoes, drained
  • Half a can of black olives, drained and chopped
  • 2 tablespoons capers, chopped
  • 16 oz. can solid white tuna, drained
  • Grated romano or parmesan cheese

Cook pasta while preparing sauce and drain. Heat garlic in olive oil over medium heat for three minutes or until beginning to turn golden. Add tomatoes and simmer for three minutes. Lower heat to warm and stir in capers, olives and tuna. Toss with pasta and serve with romano cheese. This is especially good made with a lemon pepper pasta. The lemon compliments the tuna without making the dish too acidic.

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