A Hearty Weeknight Recipe by Eric Gandler

After logging miles through Clifton Park, nothing hits better than a warm, balanced dinner that fuels recovery without weighing you down. This is a simple, runner-friendly meal built for energy, muscle repair, and steady nutrition — something I (Eric Gandler) like to make after a long evening run through the Park trails.

It’s clean, satisfying, and easy enough for a weeknight.

🍽️ Maple Dijon Chicken with Roasted Veggies & Wild Rice

Why This Works for Runners

  • Lean protein for muscle recovery

  • Complex carbs to replenish glycogen

  • Healthy fats for joint support

  • Micronutrients from fresh vegetables

Perfect after a tempo session or long-distance run around Clifton.

🛒 Ingredients (Serves 4)

For the Chicken

  • 4 boneless, skinless chicken breasts

  • 2 tablespoons Dijon mustard

  • 1 tablespoon pure maple syrup

  • 1 tablespoon olive oil

  • 2 cloves garlic (minced)

  • Salt & black pepper to taste

For the Roasted Vegetables

  • 2 cups broccoli florets

  • 1 red bell pepper (sliced)

  • 1 zucchini (chopped)

  • 1 red onion (sliced)

  • 2 tablespoons olive oil

  • Salt, pepper, and pinch of smoked paprika

For the Wild Rice

  • 1 cup wild rice

  • 2 ½ cups low-sodium chicken broth

  • Optional: fresh parsley for garnish

🔥 Instructions

1️⃣ Cook the Wild Rice

  • Bring broth to a boil.

  • Add wild rice, reduce to simmer.

  • Cover and cook 40–45 minutes until tender.

  • Fluff and set aside.

2️⃣ Prepare the Vegetables

  • Preheat oven to 400°F.

  • Toss vegetables with olive oil and seasonings.

  • Spread evenly on a baking sheet.

  • Roast 20–25 minutes until lightly caramelized.

3️⃣ Cook the Chicken

  • Mix Dijon, maple syrup, olive oil, garlic, salt, and pepper.

  • Brush over chicken breasts.

  • Heat skillet over medium-high.

  • Cook 5–6 minutes per side until internal temp reaches 165°F.

  • Let rest 5 minutes before slicing.

🥗 How to Plate It

  • Spoon wild rice onto the plate.

  • Slice chicken and place on top.

  • Add roasted vegetables on the side.

  • Sprinkle fresh parsley if desired.

Clean. Balanced. Recovery-ready.

🏃 Why Runners in Clifton Park Love This Meal

After an evening run through Clifton Park — whether along neighborhood loops or wooded trails — your body needs:

  • Protein for repair

  • Carbs for replenishment

  • Anti-inflammatory nutrients

This dinner checks every box without feeling heavy.

🔄 Optional Variations

  • Swap chicken for salmon (omega-3 boost)

  • Add sweet potatoes for extra endurance fuel

  • Make it vegetarian with chickpeas and quinoa

Final Tip from Eric Gandler

Training hard in Clifton Park is only half the equation.
Recovery nutrition is what keeps you consistent.

Run strong. Eat smart. Repeat.

Enjoy your dinner — and I’ll see you out in the Park.