A simple blog about food, cooking, family, friends and the fun of ultra running. From the eyes of Chef Bill Bailey.

Wednesday, April 21, 2010

Eating On The Run

Most of us are professionals who run. We put in 40+ work hours a week. An eight hour day is considered a short day. We are doctors, lawyers, teachers, IT guys & gals, one pilot and a chef. We struggle with spending time with our family and friends. We all have family commitments, and then we have to find time to train for a marathon or more. The last thing we want to do is think about nutrition and cook a proper meal to fuel us to run.

I have found using a crock-pot can lend a hand in preparing a great tasty healthy meal not only for you, but for your family too. The crock-pot takes all the hassle of rushing home to get dinner ready. The meal slowly cooks while you’re at work, with the family or out for your weekend long run.

As a runner one of my favorite meals to fuel me for a race or training is Red Bean & Rice. You got your grain (rice), you got your protein (chicken or sausage).

I love making a big batch on a Sunday or Monday and eating in it all week. I think my favorite way of eating it is the next day, (Like chili it gets better the next day) I’ll place the mixture in a tortilla wrap with some lettuce and a little cheese. It makes for a great lunch.


1 lb. dark dried red kidney beans
Hot water
1 onion, diced
1 tbsp. garlic salt
1 tsp. black pepper
1 1/2 lbs. smoked sausage or cooked chicken
Prepared rice
Put beans in crock-pot; fill to 1 1/2 inch of top with hot water. Cook on high. After 1 hour, add next 3 ingredients. Cook 3 hours or until beans are tender.
About 30 to 45 minutes before serving, slice sausage in 1/4 inch pieces or diced chicken and add to beans. Serve on rice.

Serving size = 1 1/2 cups beans, 2/3 cup rice

Calories 438 Calories from Fat 33
% Daily Value
Total Fat 4g 6%
Saturated Fat 1g 4%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 443mg 18%
Total Carbohydrates 81g 27%
Dietary Fiber 18g 70%
Sugars 4g
Protein 22g
Vitamin A 8% Vitamin C 43%
Calcium 12% Iron 38%
Vitamin K 26 mcg Potassium 1194 mg
Magnesium 163 mg

No comments: