Fast recipes for those on the run.

runners' obsessions with mile splits are often not the only reason they intensely watch the clock. It seems time is always of the essence for regular exercisers with careers and families. While training can offer stress relief and increased energy, improve your immune system, and provide a welcome respite from daily pressures, it is a scheduled commitment like any other. Eating right is an important part of staying healthy, particularly during periods of heavy training. But this, too, doesn't happen by itself; for those on the run, the high cholesterol and fat content of fast food is never the answer, convenient though it may be. Still, we all need ways to save time, and so here are three fast and healthy recipes you can prepare at home, with minimal preparation and clean-up. These easy chicken dishes will keep you eating well right through those 65-hour work weeks, rather than unraveling your running benefits with burgers and french fries. All yields are one to two servings.

(Adapted from The New York City Marathon Cookbook by Nancy Clark, MS, RD, Rutledge Hill Press, Nashville, TN, 1994, 240 pp. $19.95)

RELATED ARTICLE: ONE-POT CHICKEN

You can't get much easier than this delicious recipe; it's great after intervals when you arrive home hungry.</p> <pre> Calories 450 - Carbs 80 g (69%) Protein 29 g (25%) Fat 7 g (6%) </pre>

<pre> 6 oz boneless, skinless chicken breast 1 lg potato, cut in 1/4" slices 1 cup water salt and pepper 2 cups broccoli or green beans 1. In a saucepan, combine everything except the vegetables, cover, and bring to a boil 2. Reduce heat and simmer 10 to 15 minutes 3. Add the vegetables and cook another 7 or so minutes, until the vegetables are done 4. Drain and serve, along with the strained broth if desired </pre> <p>RELATED ARTICLE: SESAME CHICKEN

The sesame seeds in this low-carb dish provide flavor, as well as vitamin E.</p> <pre> Calories 250 - Carbs 1 g (2%) Protein 25 g (60%) Fat 16 g (38%) </pre> <pre> 6 oz boneless, skinless chicken breast 2 tbsp sesame seeds 1 tsp canola oil salt and pepper 1. Preheat a large, nonstick skillet 2. Place the sesame seeds in a flat dish, season the chicken and dip into the seeds, turning until coated 3. Heat the oil in the skillet and add the chicken, cooking about 5 minutes per side 4. Remove from heat and serve </pre> <p>RELATED ARTICLE: ORANGE CHICKEN WITH RICE

Try this spicy one-pot meal with steamed broccoli.

Calories  520   -
Carbs     80 g  (67%)
Protein   31 g  (26%)
Fat       8 g   (7%)
6 oz boneless, skinless chicken breast, sliced into strips
1/3 cup orange juice
1/3 cup water
1 tsp soy sauce
1/2 cup uncooked rice
1/2 small onion, chopped
1/2 tsp curry powder
1. In a saucepan, combine everything except the rice, cover, and bring
to a boil
2. Add the rice, reduce heat, and simmer about 20 minutes, until rice
is done
3. Stir and serve