How you fuel up before a game or tough workout can affect your performance — which is why Katie Cavuto Boyle, owner of Healthy Bites and consulting dietician for the Phillies, puts a lot of thought into the Phils pre-game menus. “A pre-game meal should have moderate amounts of protein, easily digestible carbohydrates, and be low in fat,” says Boyle, noting that this combo ups energy and keeps you going without weighing you down. This week, Boyle is serving up chicken and spinach lasagna, lemon and herb chicken with ratatouille orzo, spiced chicken with herb sauce and roasted sweet potatoes, and turkey chili with Mexican rice. Sound good? You don’t have to be a pro ball player to eat like an athlete — all you have to do is whip up one of the Phillies’ go-to recipes below.
Parmesan Dijon Chicken
1-1.5 pounds boneless and skinless chicken strips or chicken cutlets
2 tablespoon Dijon mustard
½ cup grated Parmesan
To make chicken strips, coat chicken all over with Dijon mustard. Place Parmesan in a shallow dish or plastic bag, add chicken and turn (or shake bag) to coat.
Or, place on a non-stick baking dish. Cook under broiler on bottom rack for 10-12 minutes until golden brown and done.
Rosemary and Lemon Salmon
4 (6-ounce) salmon fillets
2 tablespoons extra-virgin olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
4 rosemary sprigs
8 lemon slices (about 2 lemons)
Zest of one lemon
¼ cup lemon juice (about 1 lemon)
¼ cup white wine
2 teaspoons capers
4 pieces of aluminum foil
Add Salt & Pepper for taste
Brush or drizzle top and bottom of salmon fillets with olive oil and season with salt and pepper. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, a sprig of rosemary and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
*you can also cook packets in a 400 degree oven for 12-15 minutes.
Yield 4 servings
Quinoa with caramelized onions and herbs
1.5 cups quinoa
3 cups water
1 small yellow onion, sliced
1 lemon (juiced and zested)
1 tbsp chopped parsley
1 tablespoon fresh chives, chopped
1 teaspoon fresh thyme, chopped
1 tbsp olive oil
Salt and pepper to taste
In a large saucepan, heat tbsp oil. Add onion and reduce heat to medium. Season onion with salt and pepper. Cook, stirring constantly for 10-15 minutes until caramelized.
While onion is cooking, rinse quinoa with a fine strainer to remove bitter outer coating.
Add quinoa and water to pan with onions. Bring to a boil then cover, turn down heat to low and simmer for 10-15 minutes or until water is absorbed.
Remove quinoa from pan. Add lemon juice, zest, parsley, salt and pepper. Fluff to incorporate and serve.