post workout fuel: chicken broccoli fettuccine alfredo

After a hard workout, you need to refuel your body.  The general myth out there is to refuel on lots of protein, however according to research, your post-workout meal should be mostly rich in carbohydrates to replenish your energy reserves, and combined with a little protein to repair and rebuild muscle fibers.  It shouldn't be the other way around.  To that end, I tried the recipe below from scratch:

Original recipe
8 oz of fettuccine or other pasta
10 oz of  broccoli
8 oz of chicken breast
10 oz of condensed cream of chicken soup
1 to 3 teaspoons of olive oil
1/2 cup of milk
1/2 cup of grated parmesan cheese

Healthy Substitutions
Whole wheat spaghetti
Fresh broccoli instead of frozen
Low-sodium condensed cream
Almond milk with no fat and more calcium

Nutrition information: 3 servings.  1600 calories total, 533 calories per serving; 70g carbohydrates, 36g protein, and 12g fat per serving
(Courtesy of Suzie Dorner)

- After the spaghetti boiled for a few minutes, I added the broccoli for the last couple minutes.  I also added the stalk of the broccoli which adds some crunchiness to the dish.
- On the other side of the stove, I cooked the chicken, and added the cream, milk, and cheese to the pan.  Just to give it more flavor, I chopped up some garlic and added it to the sauce.

And voila, a dish easy enough to make that will fuel your muscles to get you ready for the next workout! To add some color and nutrients to the meal, I added tomatoes.  I wish I had added more milk and cheese to make it creamier, but in all, I was pleased with the results.
By the way, although the substitutions didn't affect the total calorie count by much, it is more satisfying to know that I am consuming healthier products that have more nutrients.