Chili Con Crab in Kabocha

by Joanne on April 15, 2010

Feeling pretty good this week.  The 8 1/2 mile run on Wednesday didn’t cause any aches or pains. Thursday’s workout was 45 minutes of Elliptical + 45 minutes of weights (back, triceps, shoulders, abs) + 3.32 mile run with fur face. 


I’m doing an experiment regarding workout fuel.  I’m trying to figure out what to eat before a workout that will work for my pre-race meal. I get up so early that there is not time for that 3  – 4 hour window of eating before I workout and I want to experiment to see what works well with my finicky stomach.  One big NO-NO is to go into a race when you’ve eaten something that you’ve never tried to run on before. 

What I need is fuel that isn’t going to let me crash 2 hours later and some of the high fructose corn syrup gels might do that, or so I’ve read.  I’m really counting on the fuel gained by a good balance and carbo-load in the days leading up to the long run or race. But I’d like to “top-off” in the morning anyway. 

I tried the GU again this week.  The chocolate flavor, followed by as much water as I could fit in my mouth wasn’t bad.  The water washed it down without the “gag” reflex I almost suffered before.


I didn’t feel any sudden burst of energy but did have sufficient energy to make it through my workout. 

I tried half of a protein energy bar.


This worked for me as well. I liked this one. It wasn’t chewy, even though I crave chewy later in the day, I don’t want it at 4 AM.  Eating half of it gave me enough calories, carbs. and protein. 

There are a few more products that I want to try.  More on those later.  In the meantime, I was reading about Infinitnutrition where you can customize your own formula.  I just don’t want to spend over $40.00 only to find out if makes me sick.  I’m hoping they have a sample.

 It’s important to eat enough of the right balance of  foods

  1. You need to have the energy for training.
  2. You don’t want to put on extra pounds.
  3. You don’t want to lose too much weight and suffer energy depletion.

Enough said….time for a dinner recipe.

Chili Con Crab in Kabocha – serves about 4

Using a large Kabocha squash,


this is a fast, healthy, easy and  flavorful meal.  If you don’t like crab, 2 small pre-cooked chicken breasts would be a good substitute or simply skip the meat protein and just add the beans.  There are so many ways to customize this dish. Use your imagination.

  • 1 large kabocha squash
  • 1 can (16 oz) Chili Beans in Mild Sauce – do not drain
  • 1 tsp dried cilantro (or 1 TBS fresh)
  • 16 oz crab meat *I used claw meat because it’s less expensive. Chicken would be even less expensive.
  • 1/4 cup Reduced Fat Shredded Cheddar Cheese

Preheat oven to 375 F.

Place the squash in the microwave on high for 6 minutes. Remove and cut off the top and cut a hole so you can take some of the seeds out. Put back into the microwave for 6 more minutes.

Remove the squash carefully and, still with great care because it’s hot, cut a large opening and remove the seeds.  Remove some of the meat and set aside.



You need to make a big “bowl” out of the squash so you can fill with the beans and crab.

Place the squash “bowl” in an oven proof baking dish.  Pour half of the beans into the hollowed squash.

Add the cilantro and stir. 


Add half of the reserved squash meat on top of the beans and cilantro.


Add all of the crab meat.


Add the rest of the beans.


Top with the last half of the squash meat you removed earlier.


Put into the oven for 35 minutes.  Remove and top with cheese.


Put back into the oven for 5 – 10 more minutes.


Ted went nuts over this dish.  The sweetness of the squash, the saltiness of the crab, and the hint of chili spice from the beans is an amazing combination.


It works so well as it comes together and teases all taste receptors on your tongue.  Enjoy!



Tim Allen is always good.  He plays a guy who has just got out of prison and wants to start over.  People from his past are making it difficult.  His sister (Sigourney Weaver) seems to believe that conjuring a lot of lies has helped Tim and other people involved in his life. 

It has it’s funny scenes.  Not for young children.  We really enjoyed this comedy. Love a good ending.


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  • At 2010.04.15 17:21, Bonnie said:

    I have a Promax double fudge brownie bar almost every morning – they are filling and delicious! Buy them by the box at Hannaford.

    • At 2010.04.16 08:25, Joanne said:

      The nutrition didn’t look to bad. It might be a bit higher in sugar than I think my stomach could deal with on a run, but, as I said, this is an experiment and I have to fuel with something for really long runs.

      • At 2010.04.15 18:17, Lori (Finding Radiance) said:

        I like Promax bars. Have you tried balance bars? Those do good for me before a workout. Still hard for me to beat a 1/2 bagel and nut butter, though.
        .-= Lori (Finding Radiance)´s last blog ..Nooch? I think not. =-.

        • At 2010.04.16 08:26, Joanne said:

          I haven’t tried Balance bars as a pre-workout snack. In my quest for something that works, I’ll probably get to those. I’d really rather stick to something more natural like the banana and pb, and I might try a gluten free bagel with PB. I’m going to check the nutrition on those GF bagels this weekend.
          You’re Panera’s bagels has me craving those things now. 🙂

          • […] This post was mentioned on Twitter by Applecrumbles. Applecrumbles said: Chili Con Crab in Kabocha: Feeling pretty good this week.  The 8 1/2 mile run on Wednesday didn’t cause any aches … […]

            • At 2010.04.15 21:51, Pam (IIN Health Coach) said:

              That kabocha looks amazing, yum! I can’t seem to find that type of squash down in FL.
              That’s really good to experiment with different types of pre-workout fuel. I find that protein shakes are a must if I’m lifting, but for straight cardio a half banana (with pb. sometimes) and water does the trick.

              • At 2010.04.16 08:28, Joanne said:

                You can do it with any squash really. Just partiall cook it and hollow it out. Make sure to wash the squash on the outside so when the beans or other ingredients drip down the side, they won’t rub up against any bacteria. The germs are killed thru microwave and oven cooking but who knows…doesn’t hurt to be safe.

                • At 2010.04.15 22:26, Judi said:

                  I still think I will just stick with my banana before I run a substantial amount of miles. My stomach is very sensitive in the morning and just the thought of GU makes it turn right now!

                  Love the recipe. I’ve done soup in a pumpkin before and love it. Great pictures too!
                  .-= Judi´s last blog ..Race for the Cure =-.

                  • At 2010.04.16 08:29, Joanne said:

                    I feel most comfortable with the banana. But to fuel my really long runs, I’m just afraid that won’t be enough.

                    • At 2010.04.16 09:47, Dawn Hutchins said:

                      LOVE LOVE LOVE this recipe. I’m printing it out and if I can find one of those squashes I’m going to do it!
                      .-= Dawn Hutchins´s last blog ..What hubby wants hubby gets! =-.

                      • At 2010.04.16 17:22, Girlie said:

                        If I paid you like a kajillion dollars would you just be my personal chef 🙂
                        .-= Girlie´s last blog ..Giveaway =-.

                        • At 2010.04.16 18:04, Joanne said:

                          A Kajillion? I’d take it 🙂

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