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Make use of in-season veggies with these recipes, which keep the job simple by utilizing one skillet. Easy to make (and clean up), these meals can all be made in 30–45 minutes and are ideal for the lifestyle of a busy endurance athlete.
Invest in a cast-iron skillet, which adds a dose of iron to your cooking. Make sure you research how to clean, store and preserve it. A regular non-stick skillet also works great for these recipes.
Green Eggs and Ham
Not only are frittatas versatile, but they also make great leftovers. Serve over a toasted piece of multigrain bread for a satisfying meal.
Preheat oven to 375 degrees. Heat a large, oven-proof skillet over medium heat. Add 1 heaping cup (each) chopped asparagus and chopped broccoli rabe, 2 pieces chopped nitrate-free Canadian bacon, along with ¼ cup store-bought pesto (oil included) to the skillet and sauté for 3–4 minutes. Meanwhile, in a large bowl whisk together 6 eggs, ½ cup 2% milk and ½ cup ricotta cheese. Pour the egg mixture over the sautéed veggies and cook in the skillet for about 2–3 minutes, until the sides start to cook. Move the pan to the oven and bake for about 25 minutes, until the frittata puffs up and the top turns golden. Remove from the oven and scrape around the edges of the frittata with a butter knife. Cover the pan with a large plate. Using hot pads to hold the pan, flip the pan over so that the plate is on the counter and the frittata falls out. Let cool for 5 minutes and flip back onto another plate so the pretty side of the frittata is face up. Alternatively, serve directly out of the pan, with a hot pad on the handle.
Chard Farro Fry
Try one of the many varieties of nutrient-packed chard in this recipe, which gets a protein boost from black-eyed peas and farro.
Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add ½ yellow onion and 4 pieces turkey bacon (both roughly chopped) and sauté for 7–8 minutes. Add 4 heaping cups chopped chard (stems included) and ½ teaspoon (each) salt and pepper, and sauté another 5–6 minutes, until the chard is wilted. Remove from the skillet into a bowl, and immediately add another tablespoon of olive oil to the pan. In two batches, sear 12 jumbo shrimp (peeled, deveined and seasoned with salt and pepper) for 2 minutes per side in the pan. Let the shrimp rest on a plate and add the chard mixture back to the skillet along with 2 cups cooked farro (can substitute barley), 1 cup cooked black-eyed peas and ¼ cup low-sodium chicken stock. Let cook for 5 minutes. Serve with the shrimp and chopped fresh parsley over the top.
Vegetable & Chicken Marsala
Ramp up the classic mushroom Marsala with root veggies while also adding fiber, vitamins, and nutritionally dense carbohydrates to your plate.
Cut 2 bone-in chicken breasts (12 oz each) in half at a diagonal. Season with salt and pepper, then place in large sealable bag along with 2 tablespoons flour, and shake until chicken is well covered. Heat 1 tablespoon olive oil in a large skillet on medium-high heat. Sear the breasts on all sides for 2–3 minutes until a golden crust is formed. Remove the breasts from the skillet onto a plate, add another tablespoon of oil to the skillet along with 1 chopped yellow onion and sauté for 5 minutes. Add 2 carrots, 2 parsnips and 1 medium rutabaga (all peeled and chopped). Season the veggies with salt, pepper (1/2 teaspoon each) and 1 tablespoon chopped fresh thyme, and sauté for 8–10 minutes. Slice 2 cups (or 8 ounces once sliced) crimini mushrooms and 2 tablespoons flour to the skillet, tossing to coat the veggies in the flour. Pour in ½ cup Marsala wine, and 1 (15-ounce) can chicken or veggie stock. Add the chicken and juices from the plate to the pan, cover and let simmer so all the juices bubble for 20–30 minutes, turning the chicken once. Serve with a sprinkle of chopped fresh parsley.
A mild version of cabbage, which is more tender and sweet than traditional cabbage, savoy cabbage is inexpensive and easy to incorporate into stir-fry, salads, wraps or—in this case—curry.
Heat 1 tablespoon canola oil in a skillet over medium-high heat. Add ½ sliced yellow onion, 2 carrots (sliced at a thin diagonal) and 3 cups chopped savoy cabbage to the skillet, and sauté for 7–8 minutes. Take the meat off of 1 small rotisserie chicken and gently shred it with a fork. Add this along with 1 tablespoon minced fresh ginger, 1 jar (12–14 ounces) store-bought green curry and ¼ cup low-sodium chicken stock to the skillet and let bubble on low heat for 10–15 minutes. Serve over brown rice or steamed sweet potatoes with a small bunch of pea shoots on top.
Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif., and the co-founder of Harmony Bar. A former professional XTERRA triathlete, Cerra now races for Twenty16 Women’s Professional Cycling Team. Find 150 more of Cerra’s recipes at Triathlete.com/recipes.