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Find Out What to Eat Before Marathon: MyFoxPHOENIX.com

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Published : Wednesday, 12 Jan 2011, 10:51 AM MST

The Rock ‘N’ Roll Marathon is Sunday, and the food you eat before and after the race are very important.

On Tuesday, Andrea caught up with a nutritionist to talk about a runner's menu for the days leading up to the race.

Recipes:

Southwestern Wrap - Serves 2

2 10” soft tortillas, whole wheat
1/4 cup brown and wild rice mix
1/2-cup finely chopped spinach leaves
1/4 cup low-fat mozzarella or cheddar cheese
2 tablespoons salsa
1 hard boiled egg, chopped
3 ounces Tuna fish
3 ounces of chopped chicken breast

Fill a whole-wheat tortilla with some or all of the ingredients, and serve.

Oven Poached Salmon - Serves 2-4

2, 8 ounce salmon filets
1 lemon, cut in slices
1/4 cup vegetable broth

1. Preheat oven to 350'.
2. Place fish in a shallow dish. Space a few lemon slices over the salmon, and fill the pan with the vegetable broth.
3. Cover with aluminum foil and bake for 15 minutes. Remove from oven and cool before serving.

Baked Herb Chicken - Serves 4-6
1 chicken, cut into 8 pieces
1/4 cup olive oil
1 sprig fresh Rosemary, or 1 teaspoon dried
Or
1-tablespoon paprika
1 tablespoon herb de Provence

1. Preheat the oven to 350'.
2. Place the chicken in a shallow baking dish, and drizzle with olive oil. Sprinkle seasoning of choice on the chicken pieces, and bake for 45 minutes.
3. Remove from heat and cool completely.

Sweet Potato French Fries

2 large sweet potatoes
1 Tablespoon olive oil
Salt and pepper to taste

Preheat oven to 450, and line a cookie sheet with aluminum foil.

Cut sweet potatoes French fry style, into ½ wide, long strips, and place spaced evenly on the cookie sheet.

Drizzle with olive oil, and roast for 15 minutes.

Remove from heat, and sprinkle a pinch of salt and pepper over the whole batch and serve.

Spicy Summer Pasta Salad - 4 servings

8 ounces whole-wheat fusili pasta
¼ cup sliced black olives
3 tbsp olive oil
¼ teaspoon red pepper flakes
8 basil leaves, chopped

Optional Toppings

Cook pasta to al dente, rinse and set aside in a large bowl, drizzle a little olive oil on top to keep from sticking together.

In a separate bowl, thoroughly mix the olives, olive oil and red pepper flakes, and then combine with pasta.

Top with tuna, chicken or fish of choice for a complete meal.

Courtesy:
Patricia Greenberg
www.joyofsoy.com .