Saturday, February 4, 2012

"Speedy" and Simple Sauce from a Jar.

As I said yesterday, I had a speed workout planned on the track with Coach Jesse.  The sun was shining and it was a gorgeous day to be outside in the fresh air.  This particular workout was an early introduction to track racing situations and VO2 max.  To warm-up, I ran my typical 2-mile loop, followed by Coach Jesse's drills.  Personally, I think I look pretty silly doing them especially since I am not the most coordinated person in the world.

Here's what we did:

800 m - 2:51.0 (2:30 rest)  (*I went out a little too fast -- my goal was 2:55)
800 m - 2:55.5 (2:30 rest) 
300 m - 59.1 (1:00 rest)
300 m - 60.0 (1:00 rest)
300 m - 59.4 

2:30 rest

800 m - 2:52.2 (2:30 rest)
800 m - 2:51.5 (2:30 rest)
300 m - 60. 99 (1:00 rest)
300 m - 58.23 (1:00 rest)
300 m - 55.27

1 1/2 mile cool down

Overall, I was happy with the workout and Coach Jesse was pleased with the 55 second close on the last 300.  Yay!

So now on to my recipe...

Sometimes when I come home from work, I need to prepare a quick and healthy meal for my family.  With a little creativity, I can pull it off most of the time.  The other night I decided to make spaghetti and meat sauce.  Of course, I try to include as many vegetables as possible, as well as the protein we all need, so here is what I came up with.  It’s very simple!

2 tablespoons extra virgin olive oil
1 medium onion
2 carrots, diced
1 zucchini, diced
2 cloves garlic, minced
1 lb. ground chicken or turkey breast (preferably organic)
10 – 12 fresh basil leaves, julienned
2 tablespoons tomato paste
1 teaspoon dried oregano
1 jar of your favorite sauce
kosher salt to taste
½ teaspoon red pepper flakes

Heat olive oil in a large pot and add the onion, carrots, and zucchini.  Cook until soft, about 5 minutes.  Add the garlic and cook another 2 minutes.  

Add the ground chicken or turkey breast and cook until no longer pink.  

Next, add the dried oregano and tomato paste.  Cook about a minute.  I like to have a tube of tomato paste on hand.  When a recipe calls for it, I can just pull it out of my fridge. 

Add the jar of sauce and the fresh basil.  Cook until heated through.  

You may want to add a cup of water if you like your sauce a little thinner.  

The finished product!  A healthy meal packed with protein, vegetables, and carbohydrates.  

To julienne basil leaves:

Stack basil leaves in a pile.

Form a tight roll.

Cut with a sharp knife into thin slices.  

Follow these steps and you will have gorgeous julienned basil leaves every time!

Enjoy your Saturday!


  1. Huh, looking at that workout, I'm going to take a stab at this, but I think you could run maybe 4:35.30 or so in a few months...what would I know though? I'm just taking a stab at some arbitrary time.

  2. Haha....well that would be a PR then, wouldn't it??