Jeff Jensen from P.F. Chang's in Tempe shares a carb loading recipe for runners.
Chicken breast (1" dices) 2 lbs
Flour 2 tbs
Cornstarch 2 tbs
Baking soda ½ tsp
Salt ½ tsp
Soy sauce 2 tbs
Sake 1 tbs
Water 2 tbs
Sesame oil ¼ tsp
Vegetable oil 1 tsp
Garlic cloves (chopped) 2 ea
Water ½ cup
Chicken broth 1 cup
Rice vinegar ½ cup
Sugar 1 cup
Low sodium soy 2 tbs
Chile paste 1 tbs
Corn starch ¼ cup
1. Cut chicken breast into 1 x 1" dices.
2. Combine all ingredients of the marinade in a bowl, mix well, and then add the chicken dices.
3. Keep chicken and marinade refrigerated for at least 30 minutes to allow the chicken to soak up
4. Fry the chicken in a deep fryer at about 375° till cooked and crispy.
5. Meanwhile, combine all ingredients for the sauce in a separate pot then add and mix well till
6. Heat the sauce till it thickens and boils.
7. Pour sauce over the chicken when done and toss for even coverage of sauce.
8. Sprinkle with sesame seeds and sliced scallions.
Train With P.F. Chang's
Nutrition plays an important role in training.
As a sponsor of the Rock 'n' Roll series of running events, P.F. Chang's has developed a menu targeted to folks that are in training, recovering from training or just trying to maintain. Here are a few performance meal options to fuel those long runs. All menu items available at your local P.F. Chang's China Bistro!
CHANG'S CHICKEN LETTUCE WRAPS
Chang's signature appetizer, Wok-seared minced chicken, mushrooms, green onions, and water chestnut served over crispy rice sticks and served with cool, crisp lettuce cups
Higher in carbohydrates, moderate protein and fat, these are the dishes to order in the days leading up to a long run.
Stir-fried noodles and vegetables with a choice of beef, pork, chicken, shrimp or vegetable
P.F. CHANG'S FRIED RICE
Wok-fried rice blended with egg, soy, carrots, bean sprouts and sliced scallions. Choice of beef, pork, chicken, shrimp or vegetable
CHANG'S SPICY CHICKEN (SPICY)
Tender, diced chicken breast lightly dusted and stir-fried with a tangy sauce of sweet and spice
CRISPY HONEY CHICKEN
Lightly battered and served in a sweet sauce over a bed of crispy rice sticks
When your body needs to rejuvenate after a hard workout we suggest trying one of the high-protein dishes below.
KUNG PAO SCALLOPS (SPICY)
Stir-fried with peanuts, chili peppers and scallions
ASIAN GRILLED NORWEGIAN SALMON*
Served with fresh asparagus
Tender flank steak wok-cooked then quickly tossed with scallions and garlic
SESAME CHICKEN (SPICY)
Tender chicken breast, broccoli, red bell peppers and onions in a spicy sesame sauce
WOK-CHARRED BEEF (SPICY)
Tender, marinated flank steak combined with mushrooms, leeks, shallots, chilies, garlic and sweet peppers
Line-caught and grilled with a lemongrass garlic sauce and served with cilantro rice
These items have a good mix of carbohydrates, protein and fat. Consistency is the key to performance.
ORANGE PEEL CHICKEN (SPICY)
Tossed with a mild chili sauce and fresh orange peel
KUNG PAO CHICKEN (SPICY)
Chicken breast stir-fried with peanuts, chili peppers and scallions
OOLONG MARINATED CHILEAN SEA BASS*
Line-caught, steeped in Oolong tea, broiled and served with sweet ginger soy and spinach
SINGAPORE STREET NOODLES
Shrimp, chicken, vegetables and rice noodles stir-fried in a curry sauce
BUDDHA'S FEAST (VEGETARIAN)
Perfect as a light entrée or complement to any dish with baked tofu and mixed vegetables. Served steamed or stir-fried
After a long race and eating healthy, reward your success with a delicious treat
THE GREAT WALL OF CHOCOLATE®
Six layers of rich chocolate cake frosted with semi-sweet chocolate chips served with raspberry sauce
*These items are cooked to order and may be served raw or undercooked. Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.
Don't be afraid to modify your favorite P.F. Chang's dishes to fit your specific training needs. Here are a few suggestions to get you started.
Expect a tender, moist protein with less crunch than the original. This traditional style of Chinese cooking uses vegetable stock instead of oil. This method can reduce calories by 150 to 300, fat by 15 to 30 grams, and carbohydrates by 29 grams.
LIGHT OR NO OIL
By lightening or eliminating the oil you can reduce calories by 150 to 250, and fat by 15 to 25 grams. Expect a slightly less crunchy version of the original. Light sauce, no sauce or sauce on the side. This allows greater control over certain nutritional aspects like sodium and sugar.
Talk to your server about adding vegetables to your dish or substituting a protein.
Here are a few training tips to keep in mind when training for any endurance event.
1. RESPECT THE DISTANCE.
When training for a half marathon or marathon race, the most important thing to keep in mind is that you're going to be running a long way. Train in such a way that gives you the confidence you can complete the distance.
2. EAT AND DRINK WELL.
Just as a car won't make it very far on low-grade fuel, a runner can't perform his or her best if they're not putting the right fuel in their body. Eat a balanced diet of carbohydrates, proteins and healthy fats in the form of whole grains, lean meats, fruits and vegetables to keep yourself fueled up and running well. And don't forget to drink water regularly - muscles don't work well if they're not hydrated!
3. PLACE A PREMIUM ON RECOVERY.
All the long runs and hard workouts in the world won't do you any good if you can't recover from them. Be sure to give your body and mind a rest when training for a half marathon or marathon. A little cross training, the occasional massage, and a sound night of sleep go a long way!
4. DON'T OVERDO IT!
The tendency is to squeeze in one more long run, or one last hard workout, in the two to three weeks before race day. At that point, the hay is the barn, as they say. Trust in your training and believe in your fitness.
5. PRACTICE MAKES PERFECT.
The old saying that practice makes perfect also holds true for running a half marathon or marathon. Break in your racing gear well before the big day and don't eat or drink anything during the race you haven't already tried on a training run.
For more information on P.F. Chang's, please visit the website at www.pfchangs.com