Monthly Archives: April 2022

Tin Foil Chicken and Vegetables

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We all know nutrition is an important piece of building a better athlete.  I like to use the 80/20 rule, and this tasty tin foil chicken and vegetables makes it easy to save that 20% for pizza or cookies.  A fantastic week night meal that’s quick and simple, it’s also packed with muscle building protein, good for you fiber and lots of healthy nutrients.  Switching out one or two ingredients makes the dish easy to customize for multiple uses during the week.  With the ingredients below each serving is home to less than 300 calories and quite filling.

Tin Foil Chicken and Vegetables
Servings – 2-4
Prep Time – 10 minutes
Cook Time – 30 minutes
Difficulty – 1

Ingredients
2-4 boneless, skinless (antibiotic free) chicken breasts (to lower cook time, divide into sections)
1 cup frozen corn (thawed)
2/3 cup black beans drained and rinsed
2/3 cup halved cherry tomatoes
1/4 cup diced green pepper
1/4 cup diced yellow onion
1 Tablespoon extra virgin olive oil
2-4 Tablespoons taco seasoning
2-4 teaspoons cayenne pepper
2-4 large squares of tin foil

Instructions
Pre-heat oven to 375.
Add olive oil, peppers and onion to sautee pan and cook until onions start to become clear.
Place each chicken breast in center of one tin foil sheet.
Season chicken with taco and cayenne powders.
Top each chicken breast with tomatoes, corn, black beans, green pepper and onion.
Fold tin foil into packet around chicken with small opening to vent.
Place in oven for 25-20 minutes or until juice runs clear.
Serve by carefully opening foil packets and pouring chicken, vegetables and juice onto a plate.chicken and vegetablesThis simple tin foil chicken and vegetables recipe can be switched up by adding squash and carrots or swapping out taco flavors for basil and thyme.  You can see how the calorie count would change when plug in your choice of ingredients in or add a side of quinoa here.  Use fresh vegetables for a colorful and delicious meal that’s great all year long without pulling you away from family or training time.  Give this tin foil chicken and vegetables recipe a try.
I love it and know you will too!

Coach Meredith

Join Your Local Running Group

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Spring is coming!  There’s no better time to get out there and start logging the miles.  In fact, you see them everywhere.  Runners.

Any day of the week, all hours of the day you can find someone working towards their next PR.  Oftentimes, you’ll see groups of them together smiling, chatting and laughing while they tick off those long runs.  And you can join them!

There are lots of benefits to joining your local running group, whether it’s five people or five hundred.  Most of them are free or provide some benefits for a small membership fee.  Here are just a few of Team ECRP‘s favorite reasons: running group

Guidance:  When you’re part of a big running group it’s inevitable there will be someone at every level of experience and ability.  That makes each outing a perfect time to learn something and become a better runner.  Have a nagging heel pain?  Someone else has, too.  Trouble fueling on those long runs?  There’s probably a brand of gel somebody loves that you haven’t heard of yet.  Take advantage of the opportunity to further your running knowledge and you’ll reap the benefits.

Motivation:  Perfect running days are hard to come by.  Constantly forecast checking and saying ‘at least it’s not raining’ are sure signs of a runner.  But that doesn’t mean it’s easy to get out the door.  Having a few friends to meet up with provides accountability on ugly days and can keep you going when a run gets tough.running group

Safety:  Just like your friends can hold you accountable and help you forget about how awful that 20 miler was, they help keep you safe.  Especially for women there is safety in numbers.  Having at least one buddy makes everyone less likely to be attacked in any way.  It also means faster access to whatever you need if there’s an injury or medical emergency.  Use your local running group to make new best runner friends and you’ll never have to worry.

Socializing:  This is the most important one, of course.  We all love our post long run beer, taco, pizza or all three and, honestly, there’s nothing runners like to talk about more than running.  A local running group is the perfect place to find people to run with, learn from, race with or just plain old hang out with.

Coach Meredith