I’m pleased to report I’m making progress, as I train for my Centurian cycle.
During the last seven days, I rode between 129 and 134 miles on my bike. I lost count somewhere along the way, but that’s close to the cumulative total. Last Friday, I peddled 46 miles before I called it a day, and I couldn’t have pulled that off without preparing myself from a nutrition standpoint.
My meals have been mostly complex carbohydrates (65%), some lean protein (20%) and just little fat (15%), and that formula is truly fuel for the road.
Here’s a sample recipe I created last week for rapini with pasta. This rustic pasta entrée is rich in flavor and nutrition, thanks to the vitamin-packed rapini.
During the next few days, I’ll share other recipes I’ve developed and that you might like to try.
BRAISED RAPINI WITH PASTA
Makes 4 servings
Cost per serving: Less than $2.00
1 lb rapini, trimmed
2 T extra virgin olive oil
2 t garlic, minced
1 t dried rosemary
5 c chicken broth
8 oz bow tie or mini penne pasta
Crushed red pepper, to taste
Parmesan cheese, grated
- In a large pot of boiling water, cook broccoli rabe until bright green, about 1 minute.
- Drain under cold, running water. Chop coarsely.
- In a large stock pot, mix together olive oil, garlic, rosemary and cook until fragrant, about 1 minute.
- Add chicken broth and bring to a boil. Add pasta and the broccoli rape.
- Cook, uncovered, until the pasta is tender and most of the water has been absorbed, about 15 – 18 minutes.
- Season with salt and red pepper.
- Ladle into bowls and sprinkle with parmesan cheese.
Tina’s Side Dish Suggestions:
Accompany with a mixed green salad tossed with orange slices, red onions and black olives. End the meal with pears, honey and assorted cheeses such as Taleggio or Gruyere.