Take-Out Makeover – Baked Chicken Spring Rolls with Raspberry Chipotle Sauce

baked chicken spring rolls  raspberry chipotle sauce

Get that crispy crunch of an egg roll with virtually none of the fat with this yummy Baked Chicken Spring Rolls with Raspberry Chipotle Sauce recipe. A lightened up version of a take-out favorite, this snack or light dinner option can be made at home snippity-snap, quicker than the delivery guy can even get to your front door.

Inspired by the vegetables already in my produce bin, this recipe is easily adaptable to whatever colorful vegetables (and maybe even fruits for the daring) you need to use up. For convenience, I like a pre-prepared sauce for my spring rolls; Fischer & Wieser Raspberry Chipolte Sauce is a favorite.

Baked Chicken Spring Rolls with Raspberry Chipotle Sauce Recipe

2 teaspoons sesame oil
1 teaspoon dried, ground ancho chile powder
1 Tablespoon minced garlic
1/2 large red onion, diced
6-ounces cabbage blend (I used a coleslaw bag)
¾ cup fresh corn kernels
3 tablespoons fresh minced parsley (more for garnish)
1 lime, juiced
1 tablespoon soy sauce
1 teaspoon dried, ground ancho chile powder
2 cups diced or shredded chicken breast (already cooked)
12 square (7-inch) spring roll wrappers
3/4 cup Raspberry Chipotle Sauce, for serving (I used Fischer & Wieser brand)
Preheat the oven to 400ºF.

In large sauté pan heat up sesame oil over medium-low heat and add chile powder and garlic; sauté for 2 minutes. Add red onions and corn and sauté for 3 – 5 minutes until somewhat softened, but not soggy. Sir in the cabbage, lemon juice, and soy sauce and continue cooking, stirring frequently, for another 2 – 3 minutes. Stir chicken into vegetable mixture. Remove from heat and let mixture cool for 5 minutes.

spring roll veggies

Arrange the spring roll wrappers on a dry work surface then place 1/3 cup of the mixture in the center of each wrapper. Roll the wrappers snuggly around the mixture, folding the edges inward. Before your final fold, dip fingers in water and then moisten the outer edge of the wrapper to seal the spring roll shut.

spring roll collage

Line a baking sheet lined with parchment paper or a Silpat nonstick baking mat and line up spring rolls. Brush the tops of the rolls with olive oil then bake them for 25 – 30 minutes (rotating half-way through) or until golden brown and crisped. Remove the spring rolls from the oven and serve them immediately with warmed raspberry chipotle sauce.

spring rolls ready for oven

Makes 12 spring rolls.

Nutrition Information:

baked chicken spring roll nutrition info

Race Recap: My Take on Zooma Texas

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Look Mom, I won!

Well, it’s been more than a week and I’ve had lots of time to reflect about my half-marathon experience at the Texas running of Zooma Women’s Race Series.  For the second year, I’ve been honored to be an ambassador for this women-centric race (although men are invited) that empowers women of all ages and abilities to create unforgettable moments with friends and family while celebrating personal running triumphs. Here are my top 10 unforgettable moments and personal running triumphs:”

10.  Hill amnesia is a good thing. Even though I ran the course in 2011, I conveniently blocked out memories of the course, choosing to remember blue bonnets rather than the undulating, up-and-down terrain. Both the 13.1 mile and 5k races are run around the gorgeous yet challenging landscape at the Lost Pines Hyatt Resort near Bastrop, Texas.  But the good news is that my Jell-O legs were only temporary, and hopefully so again is my memory of the hills!

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9.  Shout out to my canine crew. In 2011, a scary dog chased me about a quarter mile during the race. Needless to say, I wasted a good adrenaline surge that I would have liked to have expended at the finish. However, my apprehensions this year were allayed when I say that a friendlier canine crew of three was awaiting me both going out and coming back. One big dog and two small yipper-yappers trotted along with me for a good while until they gave up and realized I wasn’t going to stop and play!

8. Always bring your mom along. I know she’s biased in her opinion of me (seeing as she’s put up with me known me for the last 45 years), but every time my mom comes to a race, she boosts me up, tells me just to have fun, and is there to tend to my every need. She carries water bottles, snacks and gear with the skill of a Sherpa, screams louder than anyone else out on the course, and listens to my “woulda, coulda, shouldas” at the finish line.

2012_03 Me n Mom

7. Race day weather is fickle. When you think it is going to be cold, it’s hot – and vice versa. So, it comes as no surprise that this year I showed up in a bra top expecting 60s at the start and 80s later in the day. But it was cold and stayed cold! After the race I had to layer up under towels from the pool area – thank goodness for those blue towels!  I think I was totally unrecognizable hiding under them! Note to self, always remember to pack clothing for ever situation, especially if you have a mom willing to hold the bag for you!

6.  Lost Pines Hyatt is a gorgeous and relaxing resort; I’m definitely visiting again! Totally my style of camping (I call it “glamping!”), guests can swim in the lazy river, saddle up and trail ride, and then cook s’mores in the fire pit under the stars.  No tents here; afterward it’s time to hit the proverbial hay in a plush resort room with down pillows, designer shampoos and cable television.

hill country hyatt

5. Bacon makes a better pre-race dinner than I thought.  Usually I like to have a small beef tenderloin and sweet potato for my meal before a longer race. This exact combo wasn’t on the menu at the hotel restaurant, but I decided not to stress. I split a bacon, arugula, goat cheese and tomato Panini (sweet potato fries on the side) with my mom. No problems the next day.

4. Spurge on your soles. Yes, a good pair of shoes will serve you well in a half-marathon. But I took this a step further by getting a foot massage and hot stone treatment at Spa Django. A one-hour foot massage, can you even imagine?! Ah, my hard-working feet were in pure heaven.

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3. Zooma peeps totally rock. This, of course, includes participants, fellow ambassadors, and the dedicated race staff – Brae, Brooke, Tricia. No matter if fast or slow, young or old, half-marathon or 5k, the race was an affirmation of being an athlete or finally owning up to and embracing your inner-athlete. A special shout out to the Texas Muscle Milk Challenge Athletes (including my friend Rhonda). These women stuck to the plan, believed in themselves and accomplished a major goal!

muscle milk

2. Don’t be afraid to sparkle! I’m a little bit of a girly girl but don’t usually show that side of me on “game day.” But, I decided that this run was just going to be about “having fun” and” enjoying the moment” while running as fast as I could  – some might think that an oxymoron. But, not me; my gold Team Sparkle Skirt really made it all come together like a dream!

2013 zooma bike escort 1. It is a real thrill to win a half-marathon and I feel honored and blessed to have done so. Thank you to all the runners who cheered me on, high-fived me, and gave me a “you go girl,” during that part of the course that backtracked on itself (miles 8, 9?). I hadn’t seen any runners up until that point and was drooping both physically and mentally!  Y’all gave me a second wind — so much Zooma spirit, thank you!

Your New Spring Tradition: Pumped-Up Pumpkin Muffin Recipe

pumped up pumpkin muffins thefitfork

The Pumpkin Bunny just hopped into town, slid down my chimney, and left me with a basket of these delicious, healthy muffins. Okay, it wasn’t really a hare that cared, it was me – I made the muffins. I was just trying to pass blame on my seasonal food confusion; I mean, most people think pumpkin is for Thanksgiving and the cooler fall months. But, the Big Orange Gourd is honored every month of the year at my house, pumpkin pancakes, pumpkin soup, pumpkin smoothies, baked pumpkin donuts and pumpkin ice cream. You get the idea!  Today, it’s all about Pumped-Up Pumpkin Muffins.

The original version of this recipe has been in the family since I was in 4th grade and played a pilgrim at Curry Elementary School (shout out Tempe, AZ). My mom and I made these little moist muffins every year . . . that is, during Thanksgiving. Now I stock up on cans of pumpkin like some sort of insane survivalist at the end of November, so I can keep the pumpkin muffin love going on all year long.

I’ve tweaked this recipe every which way possible over the years.  This version is perhaps the best, without sacrificing the taste I so fondly remember while costumed in a pint-sized Puritan outfit. One main thing is I’ve cut the sugar. I distinctly remember my granola mom always exclaiming, “Good grief, one and a half cups of sugar! We’ll just omit a little.” I swap out for an equivalent-measure sugar substitute (like Splenda) and I think it works just fine. I’ve also gone to egg whites and snuck in a little whole wheat flour. Oh, and the protein powder! That’s to keep my boys sustained a little longer into the morning. It’s a favorite breakfast to pack for after eldest son’s cross country practice.

Pumped-Up Pumpkin Muffins

  • ¾  cup all-purpose flour
  • ½ cup whole-wheat flour
  • 3/4 cup protein powder
  • 1  cup sugar substitute (cup-for-cup baking type like Splenda)
  • 1 ½ teaspoon salt
  • 1 teaspoon baking soda
  • 1 ½ teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1/2 cup canola oil
  • 2/3 cup egg whites
  • 1/2 cup water
  • 1 cup pureed pumpkin (1/2 can)

In large bowl, mix together flour, protein powder, Splenda, salt, baking soda, cinnamon, and nutmeg. Next, beat in oil, egg whites, water and pumpkin until mixture well combined. Place paper or foil liners in muffin tins and fill each 2/3 full. Bake for approximately 30-35 minutes in center rack of oven (or 15-20 minutes if using mini muffin tins). Makes 18 full-sized muffins.

pumpkin protein muffins nutrition

Power Up Morning with Chocolate – Strawberry Protein ‘Donut Holes’ Recipe

jennifer fisher - thefitfork.com - chocolate strawberry protein donut holes

The Baked Banana Protein Donut Holes were such a hit last week that I just had to play around with another recipe. Hmm, though, what to put in them this time? Well, if you know me, you know that was a no-brainer – chocolate. Please, please give me a chocolate-induced serotonin surge to go along with my runner’s high. If it’s true that “everything’s a little better with chocolate” then these little bite-sized morsels are sure to get your neurotransmitters all a twitter. I think they make you run faster, too!

Friends who follow a gluten-free or Paleo diet get a green light on these miniature munchies; that’s because they’re made with low-carb, gluten-free coconut flour and no sugar. If you don’t have a fancy-schmancy donut hole machine, you can easily substitute mini-muffin tins in the oven. Also, if you don’t want to make strawberry puree (eg: throwing strawberries in a blender), you can use all-natural strawberry applesauce instead.

Since they’re not messy or sticky, some friends and I are planning to toss a couple batches in zip-top bag as one of our “fuel sources” for the American River 50 Mile Run out in California next month. Enjoy!

Chocolate-Strawberry Protein Donut Holes Recipe

  • 1/3 cup liquid egg white
  • 4 ounces strawberry puree (or if lazy, strawberry applesauce)
  • 1 tablespoons almond milk
  • ¼ cup protein powder (I used 3Fuel)
  • 2 tablespoons coconut flour
  • 1 tablespoon unsweetened cocoa powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons Stevia sweetener

In medium bowl, mix together egg whites, strawberries and almond milk.  In another bowl, mix together all the remaining dry ingredients except the powdered sugar. Once well-combined, mix dry ingredients in to “wet” ingredients, stirring well.

Preheat donut hole maker machine and bake according to manufacturer’s instructions (the Bella maker says cook for 5 minutes but I think that’s too much). You can also bake at 350 in the oven using mini muffin tins; bake for approximately 10 minutes or until centers pull clean with a toothpick. While still warm, sprinkle with the powdered sugar. Makes 16.

Nutrition information (per 1 ball) 20 calories, 2g protein, 0.5 sat. fat, 0.0g trans fat, 5mg sodium, 2.5 g total carbs, 0.25g sugar, .75g fiber 

STUFF YOU NEED!

3Fuel is a great protein powder supplement for endurance athletes; there’s some good stuff in there and it’s backed by the latest research on nutrition for sports performance. You can save 10% on 3Fuel Nutritional Shake by using code 3FHUNT at checkout.

Swim – Bike – Run! Win a $100 Gift Card Giveaway for Triathlon Gear

austin tri profileTriathlon season is just around the corner, are you diving into your training headfirst?  Swimming, cycling and running, it’s not hard for me to say which part of this trifecta of endurance sports I like best – that’s running. Natch! Of course, I’ll admit right here and now that I’ve never actually done and entire triathlon and that’s because I’m too chicken to do the swim portion.  Yeah, that’s right, scared. I was traumatized by childhood diving lessons and now as a grown woman, I don’t like (make that won’t) dive in or turn my head under water. Don’t ask; I’m working through it.

Anyway, I do enjoy being the runner on a triathlon relay team.  It’s fun to cheer on everyone in the first two events and the blast through the crowd with fresh legs! On May 27th, I’ll be lacing up my running shoes to run on a relay team once again in the Capital of Texas Triathlon here in Austin.   It’s a fun event that happens in and around Ladybird Lake with the spectacular downtown Austin skyline as a backdrop. Plus, the post-race festival is pretty cool in that weird and wonderful way that is the ATX. You should come!

To celebrate swimming, cycling and running, I’m giving away a $100 gift card to Orca.com.  The winner can treat herself (or himself) to a new running top, cycle shorts or swim gear. Or, put the gift card toward a new, shiny wetsuit. It’s your choice!

orca

To enter the sweepstakes, just enter through the easy  Rafflecopter app below.

a Rafflecopter giveaway