Instructions
Preheat the oven to 350 degrees Fahrenheit. Whisk the egg whites in a shallow dish. Add the chicken, and turn to coat. Transfer each chicken breast to the chopped almonds; turn to coat evenly. Heat a large skillet over medium-high heat. Add 2 tablespoons canola oil to the pan. Place the chicken in the skillet and cook until golden, about 5 minutes per side. Transfer the chicken to a baking dish and bake until cooked through, about 8 minutes.
Meanwhile, add the onion and apple to the skillet, along with an additional tablespoon of oil (if needed) and increase the heat to high. Cook until the onion is translucent and the apple is golden brown, about 2 minutes. Add the vinegar and use a wooden spoon to scrape up the browned bits from the pan. Let the mixture boil until the vinegar becomes slightly syrupy, about 1 minute. Add the chicken broth and return to a boil. Cook until the broth reduces by half. Remove from the heat, season with salt and pepper, and whisk in the butter.
Remove the chicken from the oven; add any collected juices to the sauce. Divide the chicken among four plates and spoon the apple, onion and pan sauce over each piece. Sprinkle with the parsley.
Serve with 3/4 cup of quinoa and roasted cauliflower.
More: How to Cook the Best Quinoa
Butternut Squash Risotto
Rice is a naturally gluten-free food, which makes it a versatile, easily digestible option for many athletes. And butternut squash is antioxidant-rich, containing high amounts of immune supportive beta-carotene and vitamin C.Ingredients
- 2 cups cubed butternut squash
- 1 tablespoons butter
- 1/2 onion, minced
- 1 cup Arborio rice
- 1/3 cup dry white wine
- 5 cups hot, low sodium, chicken stock
- 1/4 cup grated, low-fat Parmesan cheese
- Salt and pepper to taste
Instructions
Place squash cubes into a steamer basket in a saucepan. Add water, cover, and bring to a boil over medium-high heat. Allow it to steam until the squash is tender, about 10 to 15 minutes. Next, drain the squash and mash it in a bowl with a fork.
Melt the butter in a saucepan over a medium-high heat. Add the onion; cook and stir for 2 minutes until the onion begins to soften, then stir in the rice. Continue cooking and stirring until the rice is glossy from the butter, and the onion begins to brown on the edges, about 5 minutes more.
More: 5 High-Carb Super Grains and Recipes for Athletes
Pour in the white wine, stirring constantly, until it has evaporated. Stir in the mashed butternut squash and 1/3 of the hot chicken stock; reduce the heat to medium.
Cook and stir until the chicken stock has been absorbed by the rice, 5 to 7 minutes. Add half of the remaining chicken stock, and continue stirring until it has been absorbed.
Finally, pour in the remaining stock, and continue stirring until the risotto is creamy. Finish by stirring in the Parmesan cheese, and seasoning to taste with salt and pepper.
Serve the risotto as a side dish to pork tenderloin and broccoli.
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