Dinner Ideas: Healthy Recipes

4 Quick and Healthy Meal Ideas

Get in and out of the kitchen pronto with healthy, runner-friendly meals
By Matthew Kadey, M.S., R.D. runnersworld
 

Crunchy Cocoa Chili

A 2011 European Journal of Nutrition study found that polyphenol antioxidants in cocoa can blunt the muscle-damaging effects of oxidative stress resulting from exercise. "Canned beans are a good source of carbohydrates and lean protein, the two key nutrients runners need for exercise recovery," Scritch-field says. Furthermore, University of Arkansas scientists determined that soy protein, which is abundant in tofu, can stimulate protein synthesis, making this no-fuss vegetarian chili a smart postexercise meal option.

Easy does it: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion and one 8-ounce package of sliced cremini mushrooms; cook 4 minutes. Stir in 1 block of firm tofu (diced), 2 teaspoons cumin powder, 1 teaspoon chili powder, 1 teaspoon jarred, minced garlic, and salt and pepper to taste; cook 3 minutes. Add one 28-ounce can diced tomatoes, one 6-ounce can tomato paste, one 15-ounce can each of black and kidney beans (drained and rinsed), 1 cup frozen corn, and 2 tablespoons cocoa powder; simmer for 30 minutes. Serve with crumbled whole-grain tortilla chips on top.

Serves: 6
Total time: 40 minutes

Mix It Up
Use frozen peas to replace corn.
Cook lean ground chicken breast with the onion instead of tofu.
Swap the tortilla chips for shredded reduced-fat cheddar cheese.

Learn how to eat for a lighter, leaner, faster you!

0 Comments
More From runnersworld
Keywords:
Related Content