When you are looking to refuel at lunchtime, go for carbs and quality protein – this pasta dish is ideal.
Cycling takes energy, and energy come from fuel. Coaches have always told me that “You win in the kitchen” before during and after a ride or race. If you build a perfect race car, and put crappy fuel in it, it will run like crap. Think of your body the same way. You are spending hours building a riding machine, your body. Don’t put poor fuel in it expecting to enjoy your next training ride or event.
There’s a time and a place for a fix of tasty pasta. This pasta dish has been an all time favorite of mine. It is so easy to make, but it does not look or taste like it is. If you are serving other riders, keep its simplicity a secret, they will think you spent hours on it.
All the ingredients used here are essentially store-cupboard items. This simple dish can be made in sub-10 minutes, which in my eyes makes it a winner. This is based for 2 servings, use those math skills to make it for a larger group.
Here you go:
Put a large saucepan of salted water on to boil. Once boiling, get your spaghetti on. Reduce to a simmer and cook according to the instructions on the packet. Remember, dried pasta takes longer than fresh, so work out timings for the pasta and sauce first.
Heat the olive oil in a sauté pan and fry the garlic, chilli and anchovies in the oil over a low heat for 2-3 minutes. Stir in the passata, olives and capers. Simmer gently until the pasta is cooked.
Strain the spaghetti and stir into the sauce. Transfer to plates or bowls and finish off with a scattering of torn fresh basil and grated Parmesan.
Nutrition per serving:Calories: 879. Total carbohydrate: 93g. Sugars: 8g. Fat: 41g. Protein: 35g. Sodium: 3,173mg.
Enjoy
by Gary Robinson, Editor
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