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Monday, April 25, 2011

Understanding the Importance of Protein | USA Triathlon

Understanding the Importance of Protein | USA Triathlon

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  1. Here are some great, lean protein recipes that you can easily incorporate into your diet.

    Chilled Strawberry Soup with Tarragon and Citrus
    Makes 4 servings

    •1/2 lb frozen strawberries
    •1/4 lb fresh strawberries, washed, hulled and quartered
    •1 2/3 cup water (more to thin, as necessary)
    •1/3 cup sugar
    •1 tbsp minced fresh tarragon
    •1/3 tsp pure vanilla extract
    •1 cup plain low-fat yogurt
    •sea salt, pinch to garnish
    •fresh orange zest, as needed to garnish

    Combine the strawberries, water, sugar, tarragon and vanilla in a saucepan and turn the heat to medium.

    Cook, stirring occasionally, until the strawberries soften and begin to fall apart, 10 to 15 minutes.

    Cool the mixture a little, then puree in a blender. Pass through a strainer to remove seeds and herbs, if desired. Taste and add salt and more sugar if desired.

    Chill, then whisk in yogurt. Serve chilled, garnished with sea salt and orange zest.

    Pork Tenderloin with Cherry Rhubarb Chutney
    Makes 4 servings


    •1 1/4 lb pork tenderloin, trimmed of all silverskin
    •1 tablespoon olive oil
    Cherry Rhubarb Chutney

    •1/2 cup chopped dried apricots
    •1 cup pitted cherries
    •1/4 cup orange juice
    •1 cup chopped rhubarb
    •1/2 serrano or jalapeno pepper, finely minced (more as desired)
    •1/4 cup brown sugar
    •2 tbsp lime juice
    •1 tbsp minced ginger
    •1 tbsp orange zest
    In a medium saucepan combine the apricots, cherries and orange juice. Cook for about 30 minutes over low heat at a gentle simmer.

    Next add the rhubarb, chile pepper, brown sugar, lime juice and ginger to the saucepan and cook an additional 8 – 10 minutes or until mixture is slightly thickened. Fold in the orange zest.

    Meanwhile, preheat the oven to 450 degrees F.

    Place a large oven-proof (if available) skillet over medium-high heat and add the olive oil. Once oil is hot, add the tenderloin to the skillet and cook for about 3 – 4 minutes per side, searing each side using tongs to turn the meat. Transfer the pan to the oven (or transfer the pork to a baking sheet lined with foil and coated in pan spray) and bake for 5 to 10 minutes (the internal temperature should reach 155 degrees F on an instant-read thermometer). Remove from the oven, tent loosely with foil and let rest for 5 – 10 minutes.

    Slice the pork on a bias and serve with the chutney.