To help him prepare, he requested a meal with "chicken and pasta." After searching through countless cookbooks, we were able to agree on one that isn't too heavy on the sauces, veggies or sodium.
And while I don't have a prediction for his time, my guess is he'll clock some fairly ridiculous pace - all the more the impressive considering he has been sick for almost two straight weeks and has pretty much run only a handful of times and a handful of miles recently.
Source: 500 Low Sodium Recipes, Dick Logue
- 2 tbsp unsalted butter
- 2 tbsp all-purpose flour
- 1-3/4 c. skim milk
- 1 c. swiss cheese, shredded
- 1/4 c. grated parm cheese
- 8 oz. spaghetti, broken, cooked and drained (used whole-wheat)
- 1-1/2 c. cooked chicken, cubed
- 4oz. sliced mushrooms
- 1/4 c. red bell pepper, chopped
- Preheat oven to 350 degrees
- Melt butter in a large saucepan on low heat. Stir in flour. Cook for 2 minutes, stirring constantly. Gradually add the milk, stirring until well-blended. Cook until thickened, stirring constantly.
- Stir in 1/2 c. of swiss cheese and 2 tbsp of parm, stir until cheese is melted.
- Add spaghetti, chicken, mushrooms and bell pepper; mix lightly.
- Spoon into 1-1/2 quart baking dish. Bake for 20 minutes. Top with the remaining 1/2 c. swiss and 2 tbsp parm; continue baking until cheese is melted.
Per serving: 290 cals; 22g protein; 14g total fat (8g sat, 4g mono, 1g poly); 18g carb; 137mg sodium; 360mg calcium
Although I suppose the official review should come after the hubs completes the halfie tomorrow, as of tonight he was enjoying the pre-race chow and gave it a solid thumbs-up. The kid also enjoyed - no gagging, eye-rolling or other theatrics - but he did manage to pick out all of his mushrooms and red peppers. This dish is a great comfort food meal without all of calories, fat and sodium. My one comment? Next time, I might add some garlic or something for an extra bit of flavor.
|If the hubs gets a new PR, I credit the meal|