Recipes for 2100 – 2200 Competition Diet

Walnut Rosemary Quinoa

Walnut Rosemary Quinoa

Walnut Rosemary Quinoa

Makes: 16 servings   Prep Time: 20  min    Cook Time: 25-30 min


1 Tbsp. sesame oil

1 small onion, diced

1 ½ cups quinoa, rinsed in boiling water and drained (Look for GF to assure no cross-contaminaton)

1 small red bell pepper, diced

2 cups water

1 tsp. soy sauce (Kikkoman® GlutenFree Soy Sauce)

1 tsp. rosemary, fresh

1 cup frozen peas, thawed

¼ cup walnuts, chopped

¼ tsp. pepper


1. Heat oil in a medium size pan and sauté the onion and quinoa, stirring constantly for 1-2 minutes. Add the bell pepper and cook another 1-2 minutes.

2. Add water, soy sauce, rosemary, and pepper; bring to a boil. Lower the heat and cover, about 15 minutes, or until water is absorbed and quinoa is light and fluffy.

3. Add walnuts and peas to quinoa and let sit for 10 minutes before serving.

90 cal. for 1/2 cup Good source of vitamins A, C, and folic acid.  Also, a good source of fiber. 

Whole Roasted Rosemary Chicken 

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Makes: 16 servings  Prep Time: 15 mins  Cook Time: 2 hrs


one 3 to 3 1/2 pound chicken

6 lg cloves of garlic halved

1/2 tsp. black pepper

1/2 tsp. died sage

1/2 tsp. dries rosemary

1/4 tsp. salt (optional)

2 Tabl. balsamic vinegar


1.  Preheat oven to 350⁰

2.  Remove skin and excess fat from chicken

3.  Rub the chicken inside & out with garlic cloves. Leave 4 pieces inside cavity

4.  Rub spice mixture on chicken inside & out.

5.  Place chicken on rack in roasting pan. Spray chicken with olive oil spray.

6.  Roast 30-45 minutes per pound. When chicken is about half way done, drizzle balsamic vinegar over chicken.

7.  Chicken is done when the drumsticks are tender and the juices run clear.

 120 cal. for a 3 oz serving of breast meat.  Great source of protein, B3, B6, phosphorus, selenium, and choline.

Asparagus with Mint

Asparagus with Mint

Asparagus with Mint

Makes 4 Servings         Prep Time: 5 min.         Cook time: 5 min.


1 lb. of asparagus trimmed

1 1/2 Tabl. Smart Balance® Light Original Buttery Spread

1 tsp fresh dill

1/2 tsp lemon pepper (split)

1-2 tsp fresh lime (total 1 1/2 Tabl.)

1 tsp fresh mint chopped


1.  Heat the oil in a wide sauté or frying pan on medium-high.

2.  When oil is hot, add the asparagus and sprinkle with 1/4 tsp of lemon pepper and dill, cooking about 5 minutes until fragrant.

3.  Place asparagus on a plate and squeeze lime juice over the top, as well as, the mint and lemon pepper and serve.

40 calories  for a 4 oz serving.  Good source of vitamins A, K,  folate, B1, B2 C and minerals copper and manganese.  Also, a good source of fiber.

The athlete will want to add salt to the recipes to replace sodium lost during their hard summer training. Using salt is optional for everyone else and not really necessary, since there are plenty of tasty spices being used. 

 Click on link above and to the right for Sorbet recipe.




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