diet · exercise · Training Table · Uncategorized · Wellness

In Case You Missed It: Recovery Meals

A couple weeks back, we hosted a cooking class to celebrate the start of National Nutrition Month with the Liberty Sports Dietitian, Isaac Hicks, RD and Liberty Campus Dietitian, Rachel Sanders, RD.  The class focused on recovery meals accentuate the benefits of physical performance.  Liberty Dining’s Executive Chef, Sarah Falls, created a delicious recovery meal of chicken avocado burger pitas and quinoa stuffed zucchini boats. We’ve posted similar recipes here for you to try on your own.  Please comment below and let us know how your meal turned out!

Cooking Class
Making Greek Chicken Avocado Burgers

Chicken Avocado Burger Recipe

 

Ingredients

  • 1 pound ground chicken
  • 2 cloves of garlic minced
  • 1 avocado – cut into small cubes( Avocados should not be too ripe)
  • 1/3 cup Panko crumbs or almond meal
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 egg

Instructions

  1. Preheat oven to 400 degrees
  2. Combine ground chicken, Panko crumbs(or almond meal), garlic, salt and pepper.
  3. Gently fold in avocado chunks, trying to not mash them up completely.
  4. Beat egg and add to mixture
  5. Form into four patties.
  6. Place in oven for 20 minutes, chicken will be cooked when the burger pattie reaches a temperature above 165 degrees Fahrenheit.

 

Greek Yogurt Tahini Sauce

Ingredients

  • 2 cups full-fat plain Greek yogurt
  • 4 garlic cloves, peeled and minced
  • 1 English (seedless) cucumber (about 1 cup)
  • 1 tablespoon chopped fresh dill (not dried dill)
  • 1-2 tablespoons fresh lemon juice, to taste
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly-ground black pepper

 

Instructions

  1. Stir all ingredients together until combined. Taste and adjust seasoning if needed.
  2. Serve immediately on top of burger

 

Cucumber Tomato Salsa

Ingredients

  • 1 cucumber
  • 3 medium sized tomatoes
  • Small handful of chopped cilantro (or 3 Tbsp of chopped parsley)
  • 1 Tbsp Olive Oil
  • -Dash of salt and pepper to taste
  • -1 tsp lime juice

 

Instructions

  1. Peel and dice cucumber.
  2. Dice tomato and combine with cucumber in bowl.
  3. Wash and chop cilantro leaves and add to the salad.
  4. Add lime juice, and mix and stir.
  5. Add salt and pepper and continue to stir.  

 

Quinoa Stuffed & Zucchini Boats

 

Ingredients

  1. Zucchini (2 boats per zucchini)
  2. Quinoa (Plain or pre Seeded packed maybe used)  

 

Instructions

  1. Preheat oven to 450 deg. F. and line a baking sheet with parchment paper
  2. Cut Zucchini in half and scoop out the inside to create a boat. Set aside what was scooped out to be used later
  3. Drizzle the boats with olive oil and sprinkle with a dash of salt and pepper
  4. Put in oven for 15 minutes
  5. Begin quinoa stuffing, start by adding olive oil to a saucepan on medium heat. To the oil add the chopped onions. Cook until they appear translucent. Then proceed to add the chopped tomato, peppers, and garlic. Mix and add a salt and pepper to taste. Cook over heat for 4-5 minutes to incorporate flavors. Remove from saucepan and set aside.
  6. To the saucepan, add 1 cup of quinoa and 2 cups of water. Bring to a boil. Cover and lower the temperature to a simmer. Let sit covered until all water has evaporated. This will take 10 to 12 minutes.
  7. Mix sauteed onions, tomatoes, and peppers to cooked quinoa.
  8. Once zucchini is finished add the quinoa and vegetables to the zucchini boats.
  9. Once stuffed, put the zucchini boats back in the oven for ten minutes. When finished, the boats are ready to serve.

 

Recipes modified from the following sources:

 

https://laughingspatula.com/chicken-avocado-burger-2/

https://www.gimmesomeoven.com/tzatziki-recipe/print/

https://www.theleangreenbean.com/avocado-chicken-burgers/

http://cookingweekends.blogspot.com/2013/02/tomato-cucumber-salad.html

https://feelgoodfoodie.net/recipe/quinoa-stuffed-zucchini-boats/

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