Nutrition and Hydration

Running On Food: Healthy Labor Day Potluck

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

Past articles can be found in the Nutrition and Hydration section and Recipe section in the Lounge.

by Heather

Running on food

The holiday weekend is quickly approaching and I have a barbecue planned for Friday night! This is the kind of event where “healthy” options are few and far between, but there is potential. Not all side-dishes and desserts have to be overlooked or avoided. Rather than approaching a potluck assuming it’s all junk; I found healthier recipes for you to make/bring/eat yourself!

 

Here’s my version of a few Labor Day Potluck Menu items: two sides & one dessert!

 

Zesty (Red) Potato Salad – via KraftFoods.com  makes 8 (1/2 cup) servings

2 lbs Red potatoes, cubed or quartered

½ cup Miracle Whip Light (Or Lite Mayo) Dressing
2 green onions, sliced
4 tbsp Savory Honey Mustard
2 tbsp Honey
1/8 tbsp black pepper

 

(Optional to add/substitute: 4 tbsp Fat-free Ranch (instead of honey mustard), 1 celery stalk (chopped), 2 hardboiled eggs)

Place potatoes in large saucepan. Add water to cover potatoes, bring to boil. Reduce heat to medium-low; simmer 20 min. or until potatoes are tender. Drain. Rinse potatoes with cold water until cooled; drain. MIX remaining ingredients in large bowl. Add potatoes; mix lightly. Cover.  REFRIGERATE several hours or until chilled

Calories (per serving): 130, Fat (2g), Carbs (25g), Protein (3g)

_____________________________________________

Foil Pack Vegetables – via KraftFoods.com, makes 6 (3/4 cup each) servings

1 zucchini (cut into 1 in pieces)

1 cup mushrooms

1 red & 1 yellow pepper, sliced

1 cup cherry tomatoes

¼ cup Light Italian Dressing
2 tbsp Grated Parmesan Cheese

(additional herbs/spices optional)

 

Heat grill to medium-high. Combine all vegetables and dressing & place on foil. Bring up the foil sides and double-fold on top to seal the packet (leave room for heat circulation). GRILL for 8-10 minutes (turn after 4 min) or until crisp/tender. Cut slits in the foil to let out steam, sprinkle on cheese.

 

Calories (per serving): 45, Fat (1.5 g), Carbs (6g), Protein (3g)
_________________________________________________

 

 

 

Creamy Layered Fruit Sensation – via KraftFoods.com makes 16 (1/2 cup each) servings

1 pkg angel food cake, cut into cubes
3 tbsp orange juice
¼ tsp almond extract
2-1/2 c Cold Skim Milk
2 pkgs (4 –svg each) Vanilla flavor Jell-O (fat-free) instant pudding*
1 ½ c COOL WHIP (thawed) Sugar-free whipped topping, divided
2 pkg (12 oz each) frozen mixed berries, thawed, drained

 

PLACE cake cubes in large bowl and add orange juice and extract. Drizzle over cake; toss to coat. Pour the milk into another large bowl. Add dry pudding mixes. Beat with wire whisk 2 min. or until well blended. Gently stir in 1 cup of the whipped topping.  Place half of the cake cubes in 2-qt. glass serving bowl or round casserole dish; top with layers of half each of the remaining berries and pudding mixture. Repeat layers. Cover with plastic wrap. Refrigerate at least 2 hours. Top with remaining 1/2 cup whipped topping and reserved berries just before serving. Store leftovers in refrigerator.

*could substitute chocolate-flavored if desired

Calories (per serving): 100, Fat (1g), Carbs (21g), Protein (2g)

 

Also, pass on the hotdogs and enjoy a hamburger with Lean ground beef (getting your Iron and Protein!) and a whole-wheat bun!

Feel free to share your favorite “healthy” versions of cookout recipes too!

Reblog this post [with Zemanta]

Running On Food: Snacks To Keep You Going

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

Running on food

Whether it’s before an early run, between meals, or something to hold you overnight – well balanced snacks can keep your energy levels up throughout the day and fuel your workout so you perform at your best! You should always aim for a mix of carbohydrates, fats, and proteins.

Carbohydrates are the best source of energy before a workout.  After a workout or between meals, it’s more important to get a good balance and variety of nutrients. Protein and fat slow digestion, so you’ll feel “full” longer. They also help with muscle/tissue recovery (if you’re eating post-workout).

Choose snacks wisely! They are an opportunity to fit more essential nutrients into your daily diet. Choosing fruits and vegetables, mixed with some protein source (i.e. cheese, peanut butter, etc.) is ideal. However, if you’re in a rush, there are plenty of options!

This is a short list of snacks that mix healthy carbohydrates and good protein/fat sources:

Triscuits (or other whole-grain cracker) & Cheese

Apple (or banana) + 1 tbsp peanut butter

Crackers + 1 tbsp peanut butter or Hummus

Fruit + low-fat yogurt

Smoothie (low-fat/skim milk + fresh fruit or vegetable+ plain low-fat yogurt)

Granola Bars (aim for at least 140-200 calorie options. Try to choose “trail mix” – type bars, rather than brands with more added-sugars)

Homemade trail mix – ¼ c nuts + 2 tbsp Dried Fruit (cranberries or raisins)

Veggies + Hummus

Chocolate (or flavor or choice!) Pudding + 1 tbsp peanut butter

½ c Cereal (high-fiber/whole-grain) + ½ c Low-fat yogurt

½ Whole-wheat Pita + 1 tbsp Hummus 

These are just a few ideas; be creative! What snacks do you choose while you’re training?

Reblog this post [with Zemanta]

Running On Food: Steak - Pumping Up Your Salad

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

Running on food

It’s rare that I buy/order/eat red meat. I like it, but it’s typically high in saturated fat and isn’t usually classified under the “healthy” options on a menu. However, that doesn’t mean I always stray from this high protein option!

When you know the right cuts and the best cooking methods, red meat can add great variety to that weekly menu. It is high in protein and a great source of Iron. I recently received this salad option from Kraft Food’s Newsletter (see RECIPE below!), and it sparked a few thoughts….

Even as a Nutritionist, I have to remind myself of these tips for choosing healthier red meats. So, I’m sharing them with you too!

Buying the Leanest Cuts of Beef:

*Lean Cuts Include:

      -Round Steak 
 -93% or 95% {fat} Lean Ground Beef 
 -Chuck shoulder roast 
 -T-bone Steak 
 -Strip Steak 
 -Tenderloin Steak 
 -Arm Pot Roast 
 
 -Top Round Steak 
 -Bottom Round Roast 
 -Top Sirloin Steak 
 -Eye of round roast

Labeling a cut of beef as “lean”  or “extra lean” is regulated by the USDA and is based on fat and cholesterol content. The bottom groups (top round steak – eye of round roast) are considered “extra lean” and contain only 5g of fat (2g Saturated), while the top group contains 10g fat total (4.5g saturated) and are considered “lean”.

(source: MayoClinic “Buying beef? A guide to choosing the leanest cuts)

Steak Caesar Salad (via Kraft Foods
makes 4 servings – 1 ½ cups each

1 lb boneless beef sirloin steak (or substitute Steak of your choice from the above list!) 
1 package (10 oz) romaine lettuce 
½ c sliced Red Onion 
½ c Croutons (optional) 
½ cup Lite Caesar Dressing  (could substitute any “Lite” dressing of choice) 
½ cup 2% Shredded Italian Cheese Blend

Grill steak on Medium Heat for ~5 minutes on each side (or until “done”).  Let stand 5 minutes before slicing in to strips. Toss lettuce, onions and croutons. Add dressing & mix all together. Sprinkle with cheese.

Nutrition Information:

Calories (per serving): ~310 (may change depending on dressing choice) 
Protein: 27g 
Fat:
18g (Saturated: 5g) 
Carbohydrates:
9g 
Iron:
20% 
Calcium
: 25%
 

Running On Food: Summer Salmon on the Grill

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

Running on foodRunning on Food: Summer Salmon on the Grill

Over the weekend I finally took advantage of the Charcoal grill hanging out in the back yard. Cool summer evenings and grilling definitely go hand-in-hand; I like to get creative with flavors, herbs, meats, and veggies! This time around we went with Salmon – a great source of protein and healthy omega-3 fats!

On SalmonRecipes.Net I found this great combination – Orange, Lemon and Dill Grilled Salmon  - and made a few of my own adjustments…..

Zest and Juice of 1 orange and 1 lemon 
2 tbsp Olive Oil 
Salt & Pepper to taste 
4 Salmon filets (~ 1 lb) 
1 tbsp fresh Dill (could substitute basil, or other herb of choice)

Blend/whisk together the dill, fruit zest/juice, and olive oil. Cover the filets in the citrus marinade and let sit for 1-2 hours. Sprinkle with salt & pepper to taste, and grill for 15-20 minutes (turn and continue to season as needed/desired).

((This recipe could also be altered if you are Broiling/baking the fish – rub in oil, place orange and lemon slices in a foil packet with the Salmon and season with salt & pepper to taste))

*TIPS* for Grilling Salmon:

Always preheat the grill! 
Brush oil on the grill prior to grilling (to prevent sticking) 
Cook for approximately 10 minutes per inch of thickness 
Always start with Skin-side-UP 
If you are using a gas grill – set the temperature to 300-325*

Enjoy! 
 

Tomatoes - Ripe and Ready!

 This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

Running on food Until recently, I was not a tomato fan. Honestly, you couldn’t pay me to eat them. I only enjoyed them in disguise; ketchup, salsa, pasta sauce, soup, etc. I’m not sure when the transition occurred, but this juice fruit has gradually made its way into my diet fresh, cooked, on the side, and/or in a dish. At the farmer’s market last weekend, I couldn’t resist buying a big, juicy, plump red tomato. Apparently it’s tomato season and they were everywhere!

This is one fruit/vegetable (whatever you want to classify it as) that’s very versatile! It is very low in calories since they pack a lot of water, but they are high in nutrients! This little gem is also full of Vitamins A and C, potassium, vitamin B6, Thiamin, and lycopene (an antioxidant). Yes, you definitely get a nutritional bang for your buck here!

So, what are the options? Well, here are just a few ideas……

-Cherry/Grape tomatoes

Halved or served whole, these little things go great as a salad or pizza topper, thrown into a pasta sauce, tossed with pasta salad, fresh with a veggie mix to dip in hummus or salad dressing, thrown onto a skewer with steak or chicken (kabob), stewed in a soup for extra flavor (and nutrients!).

-Plum tomatoes

These have less seeds, so they work well for sauces and soups!

-Large/medium sized round tomatoes

Snack: slice them up and serve tossed with oil and vinegar, salt/pepper to taste, and fresh mozerella, serve on top of toasted bread for an easy “bruschetta”, or use them to top your fresh garden veggie salad

Meals: grill with chicken or steak for extra flavor, chop it up and add to Mexican casseroles, add into soups (chili, vegetable stew, beef stew, etc), sliced and added into a fajita veggie mix, etc.  

You’ll find tomatoes in abundance at local farmers’ markets and grocery stores this time of year. Get creative; it’s easy to use them in a variety of ways!

Running On Food: Pumpkin Bread

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

by Heather

Running on food

Pumpkin Bread Recipe made Easy, and Healthy!

If you love pumpkin bread, here is a healthier version that's easy to make. This bread could work with breakfast, paired with a glass of Skim (or Soy) milk, yogurt, scrambled eggs or fresh fruit. On the other hand, it's sweet enough to make a great dessert or snack!This is the perfect example of still treating yourself to something you love, without sabotaging your diet! 

The recipe even includes whole-wheat flour, adding some extra nutrients and fiber. You'll find all the nutrition information at the bottom.

Pumpkin Bread (makes 12 servings)

1.5 cup All-Purpose flour 
1.5 cup whole wheat flour 
2 tsp ground cinnamon 
1 tsp baking soda 
1/2 tsp salt 
1/2 tsp baking powder 
1/2 tsp ground nutmeg 
1.5 cup sugar (you can take this as low as 1.25 cup sugar without affecting taste too much) 
1.5 cans of pumpkin 
2 eggs 
1/8 cup cooking oil

Directions:Preheat oven to 350*. Mix well until all ingredients are combined.  Bake in floured loaf pans for 50-60 minutes or until toothpick inserted into the center of the loaf comes out clean.  Cool 10 minutes in pan, remove from pan and cool for another 10 minutes before slicing.

Enjoy!!

Nutrition Information (per serving):

Calories: 220 
Fat: 2.25g  (Saturated Fat: <0.5 g) 
Carbohydrates: 48.5 g (Sugar: 27 g) 
Fiber: 3.5 g 
Protein: 4.5 g 
Cholesterol: 26 mg 
Sodium: 130 mg 
Calcium: 25 g

*Nutrition information source: Calorie King

Running On Food: Be Prepared

 This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.

Be Prepared

by Heather

Running on foodEvery week I meet up with an evening running group; we start promptly at 6:30 p.m. for a nice cool run around DC. I absolutely love it. However! Every time I do this, I find myself home around 8:30 p.m., starving for dinner, and the Last thing I want to do is COOK.

To be honest with you, this has lead to a frozen meal choice on more than one occasion. I’m not much of a fast-food eater, but I can see where this would be the easy option as well! In other words, if I’m not prepared, it’s too convenient to make a quick decision just for some Food and miss out on a healthy meal.

Instead of letting this become habit, or something I “just do twice a week”, I’ve started thinking ahead. I also don’t like cooking for just one meal; leftovers are my best friend. Plus, if I make enough for at least two meals, that means I have my Monday and Thursday night post-run dinners all covered!

This concept doesn’t just have to be about dinner after the run, it can apply to weekly dinners in general, post-run snacks, lunch at work, etc. In college, this was a concept that took me a long time to fully appreciate, but once I started making meals ahead of time (and cooking for more than one meal!) I found I ate a lot healthier. On days I didn’t want to cook, or I didn’t have a good post-run snack handy, I went for convenience. When I thought ahead, and actually prepared for these days, I had a healthy home-cooked meal or home-made snack waiting for me.

What you choose to fuel up with after a run can make such a big difference in your body’s recovery. This is not the time to be making haste decisions! It’s always best to get a mixture of Carbohydrates and lean proteins. Adding in some veggies and/or fruits provides more antioxidants and minerals that you may need to replenish as well!

Some easy things to make ahead of time (let’s face it – not everything tastes as good when it’s reheated!):

-Any pasta mixture/pasta salad! Throw in some diced tomatoes, cooked chicken, veggies, garbanzo beans, shrimp, etc.  
-Casseroles 
-Lasagna  
-Home-made Pizza 
-Chili 
-Soups

Smoothies and peanut butter (w/ banana, optional of course!) sandwiches are great post-run snacks to have on hand that can easily be made before you leave! 

Any other ideas? How do you prepare for nights/runs like this?

Reblog this post [with Zemanta]

Running On Food: Cleaning Out The Pantry

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.  

Cleaning Out The Pantry

by Heather

Running on foodMy apartment lease is up next Sunday, I was out of town over the weekend, and I’m leaving for two days this week. All that being said, grocery shopping has been sparse!

There are a few things left in my pantry that can be used for meal-making, so it’s time to be resourceful.  What am I working with? Well, these are the staples……

-Penne Pasta 
-Diced tomatoes, Italian style (1 can) 
-Garbanzo beans (1 can) 
-random spices 
-1/2 onion

One of my roommates in college used to put garbanzo beans in her pasta all the time. Otherwise, I never would’ve thought of this combo! I’m not always a “bean”  fan, but this dish always tasted so good.  In an attempt to use up what I have, it’s time for me to finally do this one on my own!

This meal can be considered “vegetarian”, yet it has two sources of protein! It’s also very high-carb and low-fat. I did pick up a few other things at the store to add to the mix….

Pasta & Garbanzo Beans 
makes 4 servings!

4 cups Penne Pasta (whole-wheat) 
1 can garbanzo beans, drained 
1 can Diced tomatoes, undrained 
½ yellow (or purple!) onion, sliced 
4 cups Baby Spinach Leaves 
1 clove garlic, minced 
1 tsp olive oil 
Spices – basil, oregano, salt, pepper. Optional: mozzarella or parmesan cheese to top! You could also use Crushed Red Pepper for an extra kick!

Cook Pasta as directed. Combine beans, tomatoes, spinach, onion, and garlic in a large pan. Add ~1 tsp of Olive oil, salt & pepper (to taste). Heat until the spinach is cooked down, simmering for 5-10 minutes.  Add spices of choice and stir it up!  Combine the pasta and bean/spinach/tomato mixture, top with 2 tbsp cheese (mozzarella or parmesan) and enjoy!

Nutrition Facts per serving (with 2 tbsp Parmesan cheese): 
Calories: 390 
Fat: 3g (0 g saturated fat) 
Protein: 16g 
Carbohydrates: 85 

Running On Food: Treat Yourself to a Summer Dessert

This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.  

Treat Yourself to a Summer Dessert

by Heather

Running on food

One of my favorite things about summer is the variety of FRESH fruit. There are so many colorful things to choose from, that combine to make So many tasty dishes!

Using fruits in your dessert means you’re getting Natural sugars and healthy carbohydrates. Plus, the added benefits of various vitamins and minerals! Here are a few of my favorite fruits and some easy dessert recipes – 

*Strawberries: 
Low-Fat Strawberry Shortcut (Recipe from Kraft Foods.com) 
12 servings

1 ½ qt (6 cups ) fresh strawberries 
¼ c Sugar* (optional) 
1 pkg prepared Fat-free Pound cake 
1 tub COOL WHIP FREE topping (or try Strawberry COOL WHIP!), thawed

TOSS strawberries with sugar; let stand 10 min. or until sugar is dissolved, stirring occasionally.* (optional) . CUT each slice of pound cake horizontally in half. Place 1 cake slice on each of 12 dessert plates. TOP each with about 1/4 cup of the strawberries and 2 Tbsp. of the whipped topping. Repeat layers. Serve immediately.

Nutrition Info per Serving: 
Calories: 170 
Total fat: 1.5 g (Saturated Fat 1 g) 
Carbohydrates: 36 g (Fiber 2g) 
Protein:  2 g 
*Vitamin C:  80% DV 

*Blueberries  
Blueberry & Banana Parfait (Recipe from KraftFoods.com) 
4 servings 
 
2 c Skim Milk, cold 
1 pkg Vanilla Flavor Instant Pudding 
1 c blueberries, fresh or frozen 
2 tbsp Sliced Almonds

Pour milk into a medium bowl and add pudding mix. Beat with a whisk for ~2 minutes, or until well blended. Cover and Refrigerate 5 minutes. 
Chop bananas and toss with blueberries. Spoon ¼ of the pudding into each glass, cover with fruit, and then top off with remaining pudding. Top  with almonds!

Nutrition Info per Serving: 
Calories: 230 
Total Fat: 2.5 g (Saturated Fat 0.5g) 
Carbohydrates: 50g (Fiber 3g) 
Protein: 6 g 
Vitamin C:  20% DV 
Calcium: 15% DV

*Pineapple 
Cranberry-Pineapple Dessert (Recipe from KraftFoods.com) 
12 servings

2 c boiling water 
1 pkg (8-servings) Jell-O Cranberry Flavor (sugar-free) 
½ tsp ground cinnamon 
1 can (20 oz) pineapple chunks (or fresh pineapple chopped!), undrained 
(Look for pineapples in Juice if you buy canned, not “heavy syrup”) 
ice cubes 
1 can (11 oz) mandarin orange segments, drained 

Stir boiling water into combined Jell-o mix and cinnamon, in a large bowl, for at least 2 minutes (until gelatin is completely dissolved). Drain pineapple, saving the juice! Add enough ice to saved juice to measure 1-1/2 cups. Add this to the gelatin mix. Stir until the ice is melted.

Refrigerate for about 45 minutes, or until the gelatin is thickened. Reserve ¼ cup of pineapples and oranges. Add remaining pineapple and oranges to gelatin. Pour into 1 ½ qt serving bowl. Refrigerate 4 hours until firm. Garnish with any remaining pineapple and oranges. Store in the fridge!

Nutrition Info per Serving: 
Calories: 40 
Total Fat: 0g (Saturated Fat 0g) 
Carbohydrates: 10g (Fiber 1 g) 
Protein: 1 g 
Vitamin C: 15%

For more recipe ideas – just type in your favorite fruit and search Kraft’s Healthy Living Recipes for easy desserts! Another great site is CookingLight.com!  

Do you have any favorite summer dessert recipes with your favorite fresh fruit??

Reblog this post [with Zemanta]

Running on Food: A Splash of Southwest

 This article is part of a new series on Nutrition for Runners.   Heather from the blog, Trials of Training, has offered her expertise in Nutrition to runners in the Lounge to pass along information on recipes, nutrition, and running/food related questions.  She has her BS in Nutrition from Penn State, she is currently working to be a Registered Dietician, and is a loves to help runners with their questions.  

A splash of the Southwest in your post run fuel

by Heather

Running on foodI’m home in New Mexico for the week, and it’s all about the food here! The first thing I do every time I visit is suggest we hit up a local New-Mexican restaurant that serves my favorite food. There are a lot of local joints, but this one takes the top spot easily.

Mexican-style food is usually some combination of rice, beans, meat, veggies, and a tortilla (fried or fresh!). In other words, it’s quite the balanced meal! I almost always go with the Chicken Fajitas. This dish comes with grilled vegetables (green peppers and onions), tortillas, lean meat, salsa and refried beans. Depending on preferences, you can add in some lettuce, sour cream (easy on this, its high-cal in restaurants!), guacamole and/or shredded cheddar cheese.

From a Nutrition standpoint, you’ve got a meal with protein (chicken and beans), carbohydrates (beans and tortillas), vegetables, and healthy fats (guacamole!). I chose this as my dinner Entrée last night, and felt great during my run this morning. It’s also a Great post-workout meal!

Here’s the breakdown*:

CHICKEN FAJITAS:

1 c Green peppers, sliced 
½ c Onion, sliced 
2 Flour tortillas (taco size) 
4 oz Grilled Chicken 
¼ c Refried Beans 
1 tbsp Guacamole 
2 tbsp Salsa

Sauté the peppers and onion in a small amount of Olive Oil. Grill/broil Chicken and cut into slices, season with Fajita seasoning if desired. Cook refried beans as directed (canned). Put it all together and add whatever extra toppings (mentioned above) that you’d like! 

(Nutrition information regards only the ingredients above)

Calories: 525 
Carbohydrates: 55 g 
Fats: 14 g 
Saturated Fat: 4 g 
Protein: 42 g
 

*Nutrition information gathered from Calorie King (www.calorieking.com)

About Runners' Lounge

  • We are ordinary runners sharing our favorite passion – Running
    The lounge is our escape for conversation and connection to our favorite people – Runners.
    Join the conversation today at www.runnerslounge.com.

    Runners' Lounge
    An on-line community where runners Connect, Share, and Discover to more fully enjoy running!

Subscribe to RSS Feed