Recipe Of The Week: Kona Cookdown

The grand finale of triathlon season is just under three weeks away. Each week three recipes, including a fish, chicken and steak recipe, will be provided. These recipes ensure a balanced nutrition regimen for the big race. Most importantly, these colorful and fresh recipes are super simple and require very few ingredients. If you aren’t racing Kona, not to fear! These recipes are great to have in your recipe book leading into any late-season race, or for new ideas for healthy off-season meals. All recipes make 4 servings.

Important note: Based on your nutritional requirements, make sure to add the appropriate amount of carbohydrates (rice, potatoes, quinoa, etc.) to the recipes that don’t include any. Feel free to sub, swap and add the veggies that work best for your digestive system headed into a big race.

Recipe #1: Salmon with Ginger Veggies

Ingredients
20 ounces salmon, cut into 4 pieces with skin off
2 bunches broccolini, ends removed
2 large carrots, peeled and cut diagonally into coins
2 cups yellow wax beans, ends removed
1 ½ tablespoons fresh minced ginger (jar is fine)
2 teaspoons agave
Olive oil, salt, and pepper

Preparation
1. Heat a small amount of olive oil in a large skillet over medium high heat. Add the broccolini and carrots and sauté with the lid on for 4 minutes.
2. Add the wax beans, ginger, agave and a small amount of salt and pepper and sauté another two minutes, with the lid on. Remove the veggies and let rest.
3. Season the salmon with salt and pepper. In the same pan as the veggies pan sear the salmon for 4-5 minutes per side. Serve on top of the veggies.

RELATED: Grilled Wild Salmon Recipe

Recipe #2: Orange, Avocado & Quinoa Salad with Grilled Chicken

Ingredients
20 ounces chicken breast
8 cups spring mix or spinach
6 oranges
2 small avocados
1 ½ cups cooked quinoa
¼ cup roasted sunflower seeds
Olive oil, salt, and pepper

Preparation
1. Heat grill to medium-high. In a small bowl combine the juice and zest of one orange with a small amount of olive oil, salt and pepper. Toss with the chicken breast and let marinate 15-20 minutes. Once done, grill the chicken 7-8 minutes per side until cooked through.
2. To prepare the salad toss the spring mix or spinach with the quinoa and the sunflower seeds and place the mixture into 4 salad bowls. Cut the peel off 4 of the oranges, use a small knife to remove the orange segments, and evenly divide the segments over the greens. Cut one-half an avocado over each salad.
3. Mix the zest and juice from the last orange with one-tablespoon olive oil, salt and pepper and use this to dress the salads. Top each salad with one grilled chicken breast.

RELATED: Whole-Wheat Quinoa Pancakes With Mango-Blueberry Salad Recipe

Recipe #3: Veggie Slaw, Steak & Rice Noodle Salad

Ingredients
20 ounces sirloin steak
8 ounces rice noodles (recommend pad Thai style)
2 cups broccoli slaw (found in produce section of grocery store)
2 bell peppers (yellow, orange or red), seeds removed and cut into thin slices
¼ cup freshly chopped cilantro
1 tablespoon chili-garlic sauce
¼ cup favorite Asian style or peanut salad dressing
Olive oil, salt, and pepper

Preparation
1. Heat the grill to medium high. Toss the steak with the chili-garlic sauce and a small amount of olive oil, salt and pepper. Let marinate for 20 minutes and then grill 4-5 minutes per side until cooked to desired done-ness. Let rest for 5 minutes before slicing thinly.
2. Cook the noodles according to the instructions on the box, strain and rinse with cold water to avoid sticky noodles.
3. Toss the noodles with the broccoli slaw, peppers, cilantro and salad dressing. Evenly divide into bowls and divide the steak over the top.

RELATED: Peanut Noodles With Vegetable Slaw Recipe

More recipes from Jessica Cerra.

Jessica Cerra is the owner of Fit Food by Jess, a private chef and catering company in Encinitas, Calif.  She is also a professional Xterra triathlete and mountain biker. Follow Jess’ recipes on her “Fit Food by Jess” Facebook page.