Asian Chicken Burgers with Roasted Thyme Potatoes

 

asian burger 2

asian burger 3

DELICIOUS!!

DELICIOUS!!

During an awesome SUNNY weekend of road and mountain biking a woman needs some quality nutrition!

One of my all time favorites is my Asian Chicken Burgers with Roasted Potatoes! The bun is optional, you could add more potatoes ๐Ÿ™‚ if you desire.

This is super simple, nothing tricky and I like to double it up so that I have left overs. You can easily do this on the BBQ but I just did it on the stove top. Wishing I had a BBQ handy as I love the smell of BBQ in the summer.

Here’s the recipe and my personal photo shoot ;)! Yes my neighbors likely think I am nuts taking pictures of my dinner on my balcony. Maybe they have a point.

Burgers:

1 pound of ground chicken or turkey (Makes 3-4 patties depending on how large you want them)

1/4 cup fresh chopped cilantro

1/4 tsp ground black pepper

2 cloves minced garlic

1 tsp soy sauce

1 tsp ground cumin

1/2 tsp salt

In a bowl mix the ground turkey or chicken with all of the above ingredients. Make into burger patties. In a pan, set to medium heat, spread a bit of olive oil. Cook each burger for 5-7 minutes per side until cooked through. Don’t put it on high, they will start to burn and will not cook through the center.

While the burgers are cooking take some ketchup and mix with wasabi paste. This is a nice touch! I used 4-5 tbsp ketchup for 1 tsp wasabi. Mix well.

Cut 4 whole wheat buns in half. I like them a bit toasted so put them face down in the over (or on the BBQ) at 350 until a bit toasted.

Potatoes

For the potatoes all I do is chop up cubes of potatoes and toss them in a large bowl with olive oil, salt, pepper, dried thyme leaves and 1 tbsp of lemon rind. I used one large potato per burger, it depends on how many carbs you need :), sometimes I would certainly require 2! But the riding wasn’t THAT EPIC…yet :).

I cook the potatoes on a baking sheet at 500 F tossing them a few times over the course of 50 minutes. The more crispy you want them the longer you will want to leave them in, up to an hour, as long as you are tossing them every 15-20 minutes. I make extra each time as I love these re-heated. Perfect leftovers that get more crisp with each heating.

Serve the burger with home made guacamole. Keep this simple. Just peel avocado, slice it in have, pop out the seed with a knife then scoop the inside out with a spoon. In a bowl mash it with a few tbsp ( l LOVE LIME!) of lime juice and some sea salt. I know there are many versions but I keep it this simple. Another option here is to add some fresh chunks of MANGO! I ate mine while cooking, so I no longer had this option by the time the burgers were ready. Oops.

Serve with some fresh sliced red onion, guacamole and wasabi ketchup. Perfect on the deck after a good day on the bike!

NSAG – Fueling the engine one meal at a time.

 

 

Quick Note on Training Once Carb Depleted. What Not To Do.

While speaking to a group yesterday on Sports Nutrition, once again we hit the topic of training in the “fat burning zone” to lose weight.

The comment was that this person had clients train with weights in the gym until they depleted their carbohydrates and then do their cardio activity. The point in their words was along the lines of “they will burn more body fat and get leaner, since now they are burning more fat as fuel since there are no carbs left to burn”.

To re visit this topic, as an athlete this is not a good approach to training. Nor a good approach to weight loss. Here is why, as briefly as possible.

First off, if you want to get faster and stronger, you don’t train while you are carbohydrate depleted. NO quality intervals are coming your way in this state. Carbohydrate depleted athletes can’t run/ride at high intensities and will feel mentally awful and exhausted. This is not empowering any athlete to feel good about their training, nor will they get quality training.

Secondly, just because you burn a larger ‘percentage’ of fatty acids when you exercise at lower intensity, it doesn’t mean you burn more CALORIES. If you keep your carbohydrates coming in during 90 minute or longer training sessions you will be able to sustain harder efforts for a longer period of time and reduce the time to reaching fatigue. And while you are able to push harder you will burn more OVERALL calories”. If body composition changes are the goal, this is what matters.

Lastly, by putting clients into a state of being totally depleting and continuing to train, you will likely send them home ravenous at which point they will overeat and pick food that they crave, which tend to be carbohydrates higher in fat. Low blood sugar = POOR CHOICES. Don’t get there on purpose! Better to eat a bit of carbohydrate during the longer workout and have a strong cardio session, going home with a sensible mind to make a healthy recovery meal.

NSAG – Keeping it real and simple

Affordable and Tasty Training Nutrition

 

Sticky Rice and Raspberry Jam Bars

rice bar 2

rice bar 3

 

Ride food can get expensive. Rice bars are an easy to digest and very affordable option. Low in fiber and fat, white rice and potatoes are both excellent training food options.

Of course gels have their place when breathing is heavy and you just can’t be chewing on anything during a hard effort. But for many athletes, ย rice bars are a top choice and are great on the GI tract. Especially on long rides or races where 10-12 gels can really start to get to your guts not to mention the boredom of the same thing all day long.

Use calrose or arborio ‘sticky’ rice to make the bars or they will fall apart. For these I layered half the rice on the bottom, then the jam, then more rice on top. I could have put extra rice on top to create more of a ‘center’ to them as well.

Other options include chopping up peeled apples and mixing with cinnamon and some brown sugar, or layering rice then honey mixed with dates in the middle, again topping with rice.

You could buy a 20 pound bag of rice to last a season! For $20 bucks?!

It’s fun to experiment.

To wrap them use Pan Liner paper, which is parchment on the inside (the side to lay the bar on) and foil on the outside. Using foil alone or saran wrap will make a mess and foil will stick to the rice. With pan liner you hold the bar in the paper and it never touches your hands making them sticky.

 

NSAG – Keeping it simple and affordable! ๐Ÿ™‚