I know I am supposed to only increase my running mileage by 10% per week. I should know better than to push it.
I started my run today in the beautiful weather and I just wanted to do a full workout on the roads. I didn't want to stop and come in and get on that damn contraption of elliptical boredom. But two miles into my lovely run, I suddenly had a strange feeling in my right hip (again). It felt kinda weird and out of place. I pushed on for a bit, but was soon brought to a halt by stabbing, radiating pain. I stretched it out a bit and then gave in to my inner triathlete and tried to pick back up. My hip protested angrily with pain and now shooting numbness. I finally listened and hobbled my way home, trying to convince myself I could still get on that damn machine (didn't seem so bad now...). And then realizing I could barely walk and that it was time to kick myself for increasing my run mileage too quickly.
I am getting really disappointed with my body's abilities to ward off injury. I feel like I am always hurting, and I can't seem to make it NOT happen. Last winter I was plagued by shin splints and sprained ankles. Plural, I sprained one twice. Now my hip? Ugh.
So it's back to taking it easy on the running again. Luckily my bestie is coming to visit this weekend and she's a physical therapist. Little help here?
SO now I am cooking a glorious dinner and I plan to share this time!! This recipe is super easy, super delicious and good for us athletes (and our families).
Chicken Breast with Tomatoes and Capers served on a bed of Quinoa
Chicken and sauce:
1 lb boneless chicken breast
2 tbs virgin olive oil
2-3 cloves of garlic, minced
1 small yellow onion, diced
1/3 cup white wine
28 oz can of diced tomatoes (I like italian seasoned ones)
2-3 tbs capers
Salt and Pepper to taste
Marjoram, Oregano and Basil to taste
*NOTE: chopped fresh tomatoes can be substituted for canned. Be sure to add some chicken broth to increase the liquid if necessary.
Take a nonstick pan with a lid and add one tbs of olive oil. Sprinkle chicken breasts with salt, pepper and oregano, and then brown on both sides in pan. Chicken will not yet cook through, we'll do that later. Take the chicken out and place on a plate to the side. Add minced garlic and diced onion to the pan with the second tbs of olive oil. Saute on medium heat till the onion is soft. Add the white wine and simmer for a minute or two. Add the tomatoes and capers, and sprinkle in marjoram, oregano and basil. Allow to simmer for 5 minutes. Put the chicken breasts into the sauce, covering as much as possible. Cover the pan and simmer the chicken breasts in the sauce until cooked through (15 minutes or so). Serve over quinoa (recipe below).
1 cup white or red quinoa
2 cups chicken or vegetable stock
*NOTE: some quinoa needs to be "cleaned" before you cook it. This means you need to soak it in water for a while to allow husks to come off. If your quinoa comes in a box, be sure to read the label. To be honest, I've always skipped this step and been plenty happy with the result.
Add the quinoa and chicken broth into a saucepan or pot with lid. Bring to boil and cover. Allow to cook about 10 minutes or until all the broth is absorbed. Be careful not to allow to overcook or the quinoa will burn onto the pan.
Quinoa is a South American grain that packs an extra protein punch. It's a real superfood. I find mine in the organic aisle of my grocery store. You can often find it in bulk at Whole Foods, natural food stores or co-ops.