Pasta Alternative - Chicken Phό

Everyone knows how important it is to fuel yourself before a big race. For runners, we do carbo-loading. I know a lot of racing groups that love to come together and have “Pasta Parties” the night before a race. Understand the importance of a fuel rich and balanced meal of carbs along with other nutrients; typically 50-55 percent complex carbohydrates, 20-30 percent protein for your muscles, and 20 percent fat for energy and vitamins.

I love pasta, but it can feel so heavy. If you’re like me, sometimes you just need a little exotic flare in your meal plan. I’m, of course, using the term “exotic” very loosely here.

So what is a good alternative to a typical Italian pasta dinner the night before? Vietnamese Noodle Soup!

I ran “The Relay” back in April 2011 (Yes, this is how long overdue my posts are) and invited some of my teammates to have dinner and stay the night. I cook, but pasta just sounded SO boring to me. Enter: Vietnamese Chicken Noodle Soup. I love Phό! If you think about it, phό might be the most balanced meal, perfectly suited for a pre-race meal. For one, this meal is soaked in broth so why you’re fueling, you’re also hydrating. The broth is made from chicken, rich in electrolytes (yes, I mean sodium). Chicken breast is a great source of lean protein, perfect for building strong muscles. And finally, the rice noodles are as carby as you can get.

You can go out and get phό at a local Vietnamese restaurant but I don’t like to take risks right before a race. Plus, you use much better ingredient (meaning sans the MSG) if you make it at home.

Here is a recipe I used from Steamy Kitchen with my own little twists.

Ingredients (serves 4):
1 whole organic chicken (4-5lbs)1 whole onion, unpeeled and cut in half3-inch chunk of ginger, unpeeled
(A) Broth spices

2 tbl whole coriander seeds

4 whole cloves

2 whole star anise

2 tbl sugar (or rock sugar)

2 tbl fish saucesmall bunch of cilantro stems only, tied in bunch with twine
(B) Accompaniments at table

1 lb dried rice noodles (about 1/4″ wide)

2 cups bean sprouts, washed & tails pinched offcilantro tops – leaves and tender stems

1/2 cup shaved onions
1 diced green onion

1/2 lime, cut into 4 wedges

Sriracha hot sauce (optional)

Hoisin sauce (optional)

sliced chili

Directions:
Roast the ginger and the onion. I put the ginger and onion right on top of the grates of my gas burner stove. A grill can work, too or Steamy Kitchen suggested baking it in the oven. I personally like it on the grill or gas burner because I like the char and I think it gives the broth more flavor. It’ll only need 15 minutes of roasting. Turn it for even charring. After 15 minutes, take it off an let it cool, then proceed to skinning the ginger and onion. Slice both into good sized chunks, easy for fishing out later.

While the ginger and onion were charring, I toasted all my spices. Again, I think this brings out more flavor. Throw the star anise, cloves, coriander seeds and cilantro into a dry frying pan and toast over medium heat for 10 minutes occasionally turning the spices. Get ready for a nice smelling kitchen!!

In a large pot, fill with water and boil. While you’re waiting for the water to boil, butcher your chicken. Make sure you’re carving out the thigh, breast and drum sticks. Get all the meaty goodness out. With the remaining bones and carcass, chop into 4-5 large chunks and break into the bone wherever possible. This will just give the broth more flavor. When the water boils, put everything in except for the breasts and boil for 5 minutes. You’ll see brown “stuff” begin to surface. Fear not, it’s from the bone marrow. Drain and rinse the chicken completely clean with COLD water. Wash the pot and fill with 4 quarts of COLD water. Boil, then put back the chicken and this time add the breast along with all your toasted spices, ginger, onion and ALL of ingredients (A).

After 15-17 minutes of boiling, remove the chicken breast, thigh meat and drumstick meat and cool. After cooling, shred meat with your fingers or fork and set aside. This is the meat you’ll serve with the noodles later. With a large spoon, skim the surface of any impurities (brown stuff) in the broth. Skimming every 20 minutes ensures a clear broth. Simmer a total of 2 hours. Taste and adjust seasoning with more fish sauce and or sugar.
Strain the broth, discard solids. Prepare noodles as per directions on package (but don’t boil too long or it will become too soft when you add the hot broth). Ladle broth, add shredded chicken breast and soft noodles in each bowl. Have (B) ingredients set at table for each person to add to their bowl.



What you have now is a delicious bowl of steamy, full of carb, nutrient rich, chicken phό!