How to Eat Like an Athlete

Power Couple

When you're an Olympic hopeful, even preparing a meal can be an exercise in doing your personal best. "When I cook, I want it to be gourmet," says Rachel Wacholder-Scott, 33, who makes healthy homemade dinners -- and a sinkful of dirty dishes -- most weeknights. "Sean won't let me clean up," she says of her husband. "He always tackles my mess and never complains." That's only fair, though, since he's partly to blame for her obsession. "Sean's a total health nut. He taught me that what I eat can have a big impact on how I feel and how much energy I have," Rachel says. The couple, who live in Redondo Beach, California, worked with a nutritionist for a few months last year to learn how to eat for energy. The advice they follow now includes simple rules: Consume lean protein at every meal, choose healthier fats, such as olive oil and nuts, and eat fresh foods as often as possible.

Get their easy, healthy, and delicious recipes on the following pages.

Orange-Curry Grilled Turkey Tenderloins

Makes: 4 servings

• 3  1/2-pound turkey tenderloins
• 1 cup orange juice
• 1 1/2 tablespoons curry powder
• 1/2 teaspoon dried tarragon
• 1/2 tablespoon Dijon mustard
• Vegetable cooking spray
• 1/4 cup mango chutney

Cut each turkey tenderloin in half lengthwise; remove tendons. Place tenderloins in a dish. Combine orange juice, curry powder, tarragon, and mustard in a bowl; stir and pour over tenderloins. Cover and marinate in refrigerator 2 hours, turning occasionally. Remove tenderloins from dish, reserving marinade. Prepare grill. Place tenderloins on a grill rack coated with cooking spray and grill 9 minutes on each side, or until done, basting frequently with marinade. Serve with chutney.

Macadamia-Crusted Sea Bass with Thai Red Curry Sauce

Makes: 6 servings

• 2 ounces macadamia nuts
• 1/2 cup flour plus extra for coating
• 2 egg whites
• 6  1/4-pound fillets Chilean sea bass
• Salt and pepper
• 1/4 cup olive oil

• 1 tablespoon olive oil
• 1 large onion, chopped
• 1 tablespoon Thai red curry paste
• 2 cups chicken broth
• 1/2 cup canned light coconut milk
• Juice of 1 lime
• 3 garlic cloves, minced
• 1 teaspoon minced ginger
• 1 tomato, chopped
• 1/4 cup cilantro leaves, chopped
• 1 teaspoon fish sauce
• 1 teaspoon sugar
• Salt

Grind nuts with 1/2 cup flour in a food processor. In a bowl, lightly beat egg whites. Season fish with salt and pepper. Dust fillets with flour and dip into egg whites, then into nut mixture, coating all sides. Chill for 1 hour.

To make the sauce, heat 1 tablespoon olive oil in a saucepan. Add onion; saute until golden brown. Add curry paste; stir for 1 minute. Add broth and coconut milk. Boil for 3 minutes, then stir in remaining ingredients; simmer 20 minutes. Strain.

Heat 1/4 cup olive oil in a skillet. Add sea bass; cook until golden brown on all sides, about 12 minutes. Spoon curry sauce onto plates. Top with fish.

Chutney Chicken

Makes: 6 servings

• 3 whole skinless, boneless chicken breasts, 1 pound each
• Salt and pepper
• Paprika to taste
• 3 tablespoons butter
• 1 medium-size apple, cored and diced
• 1 teaspoon curry powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon each thyme leaves and ground ginger
• 1/4 cup mango chutney
• 1 can (11 ounces) mandarin oranges
• 3/4 cup seedless grapes

Season chicken with salt, pepper, and paprika; arrange in a 9-by-13-inch baking pan and dot with half of the butter. Broil about 6 inches below heat until browned, 10 to 12 minutes. Melt remaining butter in a wide frying pan over medium heat. Add apple, curry powder, cinnamon, thyme, ginger, and chutney. Drain liquid from oranges into pan (reserve fruit) and cook until slightly reduced.

Pour apple mixture over chicken; bake, uncovered, at 350 degrees F. for 15 minutes. Top with oranges and grapes; bake 5 to 10 more minutes, or until chicken is tender. Place chicken and fruit on plates and pour juice over them. Serve immediately.

Coriander Teriyaki Flank Steak

Makes: 4 servings

• 1 teaspoon ground coriander seeds
• 1 pound flank steak
• 1 1/2 tablespoons soy sauce
• 2 teaspoons packed brown sugar
• 2 teaspoons minced peeled fresh ginger
• 1 garlic clove, minced
• 1 teaspoon vegetable oil
• 1/4 cup fresh cilantro leaves, chopped

Preheat grill. Press coriander onto both sides of steak. Stir together soy sauce, brown sugar, ginger, garlic, and oil; pour over steak, turning to coat. Marinate, turning occasionally, for 10 minutes. Place steak on middle rack of grill and cook 4 to 5 minutes per side for medium-rare. Transfer to a cutting board; let stand 5 minutes before slicing. Sprinkle with cilantro and serve.

Originally published in FITNESS magazine, July 2008.