Derby Dinner: Quick Fix Before Practice

From my own brain

Oh the hectic lives we live. Sometimes it’s hard to squeeze a healthy meal in between work and whatever evening activity you have planned. For me, it’s trying to eat healthy and eat quickly on roller derby practice nights. There are times when a banana and a protein bar just won’t cut it. (Says the girl who couldn’t fathom eating anything within three hours of practice almost two years ago.)

Once I was able to tolerate food right before an intense, two-hour workout, I had to experiment with what the right foods were. Pasta was too heavy and a sandwich wasn’t quite enough. So…

10-Minute Foreman Dinner

Prep: 10 minutes-done days in advance |  Bake: 10-12 minutes |  Makes: 1-2 servings

You will need:
Boneless, skinless chicken breasts
Grillable veggies
Marinade makers: Italian dressing, Worcestershire sauce, soy sauce, teriyaki sauce, lemon juice, olive oil, etc
Spices to dash and enhance: salt, pepper, rosemary, garlic powder, onion powder, Italian seasoning…
Sandwich bags

Here’s the deal, I buy a separate, family sized pack of chicken breasts for these meals. I try to look for the smaller ones too.

I place one or two chicken breasts in a sandwich bag. Then I get all crazy creating flavors. During my recent derby dinner prep, I put Worcestershire sauce, a dash of soy sauce, garlic and onion powder in one bag of chicken; teriyaki sauce and a splash of soy sauce in a bag of chicken; Italian dressing in a bag of chicken; And fresh squeezed lemon juice, rosemary and minced garlic in a bag of chicken. I would have kept going, but I ran out of chicken. You could also go plain with just salt and pepper…or a little olive oil.

I placed two of my bags in the fridge and the rest in the freezer. Every Sunday evening, I pull two bags out of the freezer and place in the fridge to thaw.

But, I need more than chicken for a meal, so I cut grillable veggies up and place them in sandwich bags for the fridge. What do I mean by grillable? Think squash, zucchini, eggplant, carrots, etc. I cut them in strips.


When it’s cooking time, I warm up the George Foreman grill and place my chicken on it. The chicken usually cooks in about 10 minutes depending on the size.


While the chicken starts to cook, I pull out a bag of veggies and add about a tablespoon of olive oils and a dash of salt and pepper to the bag. I get each piece coated and add it to the grill while the chicken cooks its last three to four minutes. Sometimes I have to pull the chicken off and cook the veggies an extra minute to get a good seer on each side. (I didn’t burn my veggies. I moved them to where the chicken was on the grill. My veggies absorbed some of the marinade left on the grill from the chicken — deliciouso!)


And like that, dinner is done. You get a lean protein (Pork would work too) and a veggie to start your busy evening off right.


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