Racing Weight Cookbook delivers more than 100 flavorful, easy recipes for athletes that will help you hit your ideal weight without compromising your performance.
This is a Level 2 recipe, meaning it will take a little bit more time (30 minutes) and is intended for athletes who have some cooking experience in the kitchen. But the effort will pay off! The crisp flaxseed crust keeps the chicken wonderfully moist inside. You can use golden or brown flaxseed; the only difference is color.
3 SERVINGS // 30 MINUTES
Recipe profile: High Protein
¼ cup ground golden flaxseed
2 tablespoons dried onion flakes
½ teaspoon each dried dill, dried oregano, garlic powder, and salt
¹/8 teaspoon black pepper
2 tablespoons egg substitute or 1 egg, beaten
1 pound boneless, skinless chicken breasts
1 Preheat oven to 400 degrees F. Line a baking sheet with foil and place wire rack on top of it. Mist rack lightly with cooking spray.
2 In a shallow, wide bowl combine flaxseed, onion flakes, dill, oregano, garlic, salt, and pepper. Place egg substitute or beaten egg in a separate bowl.
3 Dip one chicken breast into egg, allow excess to drip off, and press each side into flaxseed mixture to coat. Place on wire rack on prepared baking sheet. Repeat with each chicken breast.
4 Bake for 20 minutes or until a thermometer inserted in thickest part of chicken reads 160 degrees F.
Per serving: 203 calories, 5 g fat, 6 g total carbohydrate, 4 g dietary fiber, 37 g protein
TIP: If you don’t have a wire rack, you can cook the chicken on a baking sheet alone.
DQS COUNT (per serving)
LEAN MEATS & FISH 1
NUTS & SEEDS 1
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Racing Weight is a proven weight-management program designed specifically for endurance athletes. Revealing the latest research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to help cyclists, triathletes, and runners lose weight without harming their training.