Entrees: Vegetarian Chili
Eating vegetarian chili can warm you up after a cold or rainy run.
By Liz Applegate Ph.D.
Published 07/03/2003
This tasty, low-fat chili contains four different runner-friendly foods: canola oil, sweet red peppers, tofu and black beans. Eating vegetarian chili can warm you up after a cold or rainy run.

Ingredients:

2 tsp canola oil
1 cup scallions, chopped
1 cup sweet red peppers, chopped
2 garlic cloves, minced
8 ozs firm tofu, well-drained and squeezed dry
1 tbsp chili powder
1/8 tsp ground red pepper
1 14 1/2-ounce can stewed tomatoes
2 tbsp red wine vinegar
1 1/4 cups canned black beans
1 tbsp fresh cilantro, chopped
Directions: Warm the oil in a 2-quart saucepan over medium heat. Add the scallions, sweet red peppers and garlic, sautéing for 4 to 5 minutes.

Crumble the tofu and add to the pan. Stir frequently for 5 to 7 minutes. Add the chili powder and ground red pepper. Stir frequently for 2 minutes. Add the tomatoes and red wine vinegar. Bring to a boil. Reduce the heat and simmer for 20 to 30 minutes. Stir in the black beans and cilantro. Simmer for 5 minutes. Serves 2.

Entrees: Fettuccini With Avocado
A cholesterol free dinner for six.
By Dr. Elizabeth Pivonka & Barbara Berry
Published 07/03/2003
Ingredients:

16 ounces fettuccine
1 ripe medium avocado, diced
1/2 cup sun-dried tomatoes, drained and chopped
1 large green bell pepper, diced (about 1 cup)
1/2 cup chopped fresh basil
3 scallions, chopped (about 1/2 cup)
1/4 cup sherry vinegar
2 tablespoons olive oil

In a large pot, cook the pasta according to the package directions. Drain.

Meanwhile, set aside half the avocado for garnish. In a large bowl, combine all the remaining ingredients and toss until mixed. Add the hot pasta and toss. Spoon the pasta into a serving bowl and garnish with the reserved avocado.

Makes 6 servings

Per serving: 336 calories; 10.5 g protein; 53.4 g carbohydrate; 10.7 g fat; 0 mg cholesterol; 6.9 g dietary fiber; 373 mg sodium

Number of 5 A Day servings: 1.5

This recipe is an excerpt from 5-a-Day: The Better Health Cookbook by Dr. Elizabeth Pivonka and Barbara Berry, published by Rodale Press. This book and many other healthy living publications are available at the Rodale Bookstore.

Entrees: Baked Ziti
Here's a basic recipe that's open to endless variations.
By Leslie Cooper
Published 07/03/2003
Hands-on time: 15 minutes
Unattended time: 30 minutes

Here's a basic recipe that's open to endless variations. You can replace the ziti with rigatoni, penne, or other pasta shapes. Use whatever low-fat shredded cheeses and tomato sauce you prefer. And feel free to add things like spinach, roasted peppers, and herbs.

12 ounces ziti
1 container (15 ounces) nonfat or low-fat ricotta cheese
1/4 cup skim milk
1 tablespoon chopped fresh basil
1 teaspoon garlic powder
2 1/2 cups shredded part-skim provolone cheese
1/4 cup + 2 tablespoons grated Parmesan cheese
Salt and ground black pepper
4 cups fat-free tomato sauce
Dried oregano

Directions: Preheat the oven to 375ºF. Cook the pasta in a large pot of boiling water according to the package directions. Drain.

In a large bowl, combine the ricotta, milk, basil, garlic powder, 11/2 cups of the provolone, and 1/4 cup of the Parmesan. Mix well. Season with the salt and pepper. Add the pasta and toss toss to mix.

Place 2 cups of the tomato sauce in the bottom of a 13" 3 9" baking dish. Spread the ziti mixture on top. Add the remaining 2 cups sauce. Sprinkle with the remaining 1 cup provolone and the remaining 2 tablespoons Parmesan. Sprinkle with the oregano.

Cover with foil, tenting the foil to prevent the cheese from sticking. Bake for 30 to 40 minutes, or until the cheese is melted and the casserole is bubbling.

Quick Switch
Baked Ziti with Turkey Sausage: Remove 8 ounces of turkey sausage from their casings and crumble into a large no-stick skillet. Cook until lightly browned and stir into the ricotta mixture. Proceed as directed.

Makes 8 servings
Per serving
366 calories
7.2 g. total fat
4.8 g. saturated fat
28.6 g. protein
46.7 g. carbohydrates
2 g. dietary fiber
25 mg. cholesterol
855 mg. sodium

This great-tasting and nutritious recipe and many more like it can be found in the Low-Fat Living Cookbook by Leslie L. Cooper, published by Rodale Press and available at the Rodale Bookstore.

Pasta Tropical Salad

It's so easy to throw together this light and refreshing salad, you can do your ab routine, push-ups, and squats while it cooks!

Ingredients:

Salad:


1 pound tri-color or inspiring "sport-shaped" pasta (i.e. bicycles, tennis rackets) cooked, drained, and cooled
1 cup chickpeas, drained and rinsed
1 cup frozen peas, thawed
1 cup corn, canned or frozen
1 cup mandarin oranges, canned, drained
1/4 cup raisins

Dressing:

3 tablespoons canola or walnut oil (found at specialty stores)
3 tablespoons orange juice
1 teaspoon cinnamon
1/4 teaspoon ginger
1/4 teaspoon nutmeg
1/4 teaspoon orange peel

Directions: In a large bowl combine pasta, chickpeas, peas, corn, and raisins. In a small bowl, combine dressing ingredients. Pour dressing over salad and toss with mandarin oranges. Serves: 6.

Cooking time: 15 to 20 minutes for pasta, and 5 to 10 minutes for mixing.

Source: The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists

Check out this great article for advice on eating for competitive high school athletes.

Nutrition Info for Teen Runners