A soup, a salad and two great entrée ideas . . . four creative ways to make your pre-race carbo-loading easy, healthful and delicious. Use these kitchen-tested pasta recipes the week prior to your event. Note: any high quality pasta and pasta sauce are suitable substitutions for the products noted here.

Tuscan Sausage Vegetable Soup (Makes Eight 1-1/2 -cup servings)
Soup is great as part of your overall hydration plan during pre-race training. Make ahead and enjoy after a long run in the crisp fall air.

1/2 (1 lb.) package of Creamette® Medium Shells, cooked as package directs
1/2 lb. Italian sausage links
1 small zucchini, sliced (about 1 cup)
1 small summer squash, sliced (about 1 cup) 
1/2 cup chopped onion
3 cups water
1 (26-oz.) jar Classico® di Napoli (Tomato and Basil) Pasta Sauce
1 (16-oz.) can garbanzo beans, drained
1 tbsp. beef-flavor bouillon granules

In large pot, brown sausage. Stir in zucchini, squash and onion; cook and stir until tender. Add all remaining ingredients except pasta; bring to a boil. Reduce heat; cover and simmer 15 minutes. Stir in cooked pasta. Nutrient value per serving: 264 calories; 11g protein; 6g fat; 42g carbohydrate; 11mg cholesterol; 878mg sodium (values are rounded). Percent of calories from: protein 17%; fat 20%; carbohydrate 64%

Gazpacho Pasta Shell Salad (Makes nine 3/4-cup servings)
A cool and delicious way to include much-needed training carbs and healthful vegetables in your diet.

1/2 (1 lb.) package Creamette® Medium Shells, cooked as package directs and rinsed in cold water
1/2 cup chopped fresh or 1 teaspoon dried basil leaves
1/2 cup sliced celery
1/2 cup chopped green onions 
1 medium yellow bell pepper, seeded and coarsely chopped
1 cup coarsely chopped cucumber
2 cups chopped tomato1 (8-oz.) bottle fat-free Italian salad dressing
8 tsp. non-fat sour cream

In large bowl, combine all ingredients except sour cream; mix well. Cover; chill thoroughly. To serve, garnish each serving with 1 teaspoon sour cream. Nutrient value per serving: 130 calories; 5g protein; 1g fat; 24g carbohydrate; 0mg cholesterol; 210mg sodium (values are rounded). Percent of calories from: protein 16%; fat 7%; carbohydrate 77%

Endurance Athlete’s Penne and Vegetable Medley (Makes twelve 1-cup servings)
Corn and black beans are teamed to give this festive entrée a southwestern flair. For your team or family in training for the race, it’s an ideal mid-week dinner.

1 (1 lb.) package Creamette® Penne Rigate, cooked as package directs and drained
2 (26-oz.) jars of Classico® di Napoli (Tomato & Basil) Pasta Sauce 
1 (15 1/4-oz.) can whole kernel corn, drained1 (15-oz.) can black beans, drained and rinsed
3/4 cup chopped green pepper1/2 cup chopped onion

Preheat oven to 375º.  In large bowl, combine all ingredients; mix well. Turn into greased 13x9-inch baking dish. Cover tightly with foil; bake 50 minutes or until hot and bubbly. Nutrient value per serving: 280 calories; 14g protein; 5g fat; 45g carbohydrate; 0 mg cholesterol; 500mg sodium (values are rounded). Percent of calories from: protein 20%; fat 15%; carbohydrate 65%

Stir-Fried Chicken, Peppers and Pasta (Makes eight 1-cup servings)
Substitute your favorite veggies for the peppers, or try different Creamette® Pasta shapes.

1/2 (1 lb.) package Creamette® Rotini or Rotelle, cooked as package directs
Vegetable cooking spray
1 lb. skinned, boneless chicken breast halves, cut into half-inch pieces and seasoned lightly with salt and pepper 
1 each green, red, yellow bell peppers, seeded and coarsely chopped1 medium onion, cut into thin wedges
3 cloves garlic, chopped
1/2 cup water
2 tsp. chicken-flavor bouillon granules

Coat 12-inch non-stick skillet or Dutch oven with vegetable cooking spray. Over medium-high heat, cook and stir chicken until chicken is no longer pink. Add peppers, onion and garlic; cook and stir until vegetables are tender-crisp, about 5 minutes. Add rotini, water and bouillon; heat through. Serve immediately. Nutrient value per serving: 180 calories; 16g protein; 2g fat; 25g carbohydrate; 30mg cholesterol; 260mg sodium (values are rounded). Percent of calories from: protein 35%; fat 10%; carbohydrate 55%

Other questions? Call Minnesota Sports Medicine at 612-273-4800.