fuel up with lots of carbohydrates such as pasta and rice, protein is also recommended. Here are a few ideas for tonight's pre-walk power supper.

*** CHICKEN AND NOODLES 4 lbs, chicken breasts 1 lb. noodles 2 leeks, finely sliced 1 green pepper, cut in strips 3 Tbsp. butter, melted 2 Tbsp. flour 2 c. chicken broth 2 Tbsp, vermouth or sherry 1 c. heavy cream 1 c. sliced blanched almonds Boil chicken; let cool. Remove meat from bone and cut up meat. Cook noodles in only twice as much water as their own volume. When barely cooked, add leeks and green pepper for a few minutes. Drain and mix with chicken.

Make a sauce by adding melted butter and flour together and blend. Stir in broth, mixing until smooth and bubbling gently. Remove from heat and stir in cream and wine. Mix this sauce with the chicken mixture.

Put in a casserole with almonds on top. Heat until browned in a 375 degrees oven.

This can be made ahead and refrigerated, but will take longer to heat through and brown. Do not overcook, as leeks and green pepper will not stay crisp.

Serves 6 to 8.

*** ZUCCHINI LASAGNA 1 lb. ground beef 1 c. onion, chopped 1 (15 oz.) can tomato sauce 1 tsp. salt 1 tsp. oregano 1 tsp. basil 1 tsp. pepper 4 medium zucchini, sliced 1 (8 oz.) carton Ricotta or cottage cheese 1 egg 2 Tbsp. flour 1 lb. Mozzarella cheese, shredded In a large skillet, brown ground beef and onion about 10 minutes; drain well.

Return to skillet; add tomato sauce, salt, oregano, basil and pepper. Heat to boiling; reduce heat and simmer 5 minutes.

Slice zucchini lengthwise into 1 inch thick slices. In a small bowl, combine cottage cheese with egg until well mixed.

In a 9 x 13 inch baking pan, arrange half of the zucchini in a layer and sprinkle with 1 tablespoon flour. Top with cottage cheese mixture. Repeat with remaining zucchini and flour. Sprinkle with Mozzarella cheese and remaining meat mixture.

Bake in a preheated oven at 375 degrees for 40 minutes. Let stand 10 minutes before serving.

Makes 6 servings.

*** PASTA NESTS WITH VEGETABLES 2 c. frozen vegetables (broccoli, carrots, cauliflower, peas) 6 oz. fettucini 3 Tbsp. margarine 2 Tbsp. flour 1 tsp. grated lemon peel 1 tsp. salt dash of pepper 3 c. milk 1 c. sour cream 1 egg, beaten 1 c. grated Parmesan cheese Cook vegetables and pasta each according to package instructions; drain well.

Melt margarine; stir in flour, lemon peel, salt and pepper. Stir in milk and cook until thickened. Add sour cream and vegetables. Heat almost to boiling.

Spoon half of this mixture into a 12 x 7 1 x 2 inch dish.

Toss cooked pasta with egg and cheese. Using a fork, make small twirly "nests'' -- 3 per person. Arrange in dish; add remaining sauce and vegetables.

Cover and bake at 350 degrees for 20 minutes.

Carbo-rich foods for power walkers RICE WITH TOMATO 2 c. uncooked rice 4 Tbsp. oil 1 (14 1 oz.) can peeled tomatoes, drained and chopped 1 large onion, sliced thin 2 c. boiling water 2 tsp. curry powder 1 to 1 tsp. salt Heat oil in large skillet. Fry rice (not instant) and onion until rice is coated and slightly brown. Cook about 5 minutes, stirring gently. Add tomatoes, salt and curry powder. Add boiling water; stir only once or twice.

Cover and simmer 25 minutes, or until all water has been absorbed.

*** PASTA PRIMAVERA 6 ounces fettucini (yield 3 cups cooked) 1 cup butter 1 tablespoon flour 1 teaspoon Garlic Powder 1 teaspoon Onion Powder 1 teaspoon Parsley Flakes Dash ground Nutmeg 1 teaspoon ground White Pepper 1 teaspoon Bon Appetit 3 cup whipping cream 1 cup shredded Havarti cheese 1 cup carrots, cut in sticks (1 x 1 x 1 inch) 1 cup broccoli florets 1 cup Italian green beans, cut in 1-inch pieces 1 cup Italian plum tomatoes, peeled and coarsely chopped Cook fettucini while preparing sauce. Melt butter in a 2-quart saucepan.

Gradually stir in flour and seasonings. Cook 1 minute, stirring with wire whisk. Gradually add cream and shredded cheese. Stir until cheese melts. Drain fettucini and put in large warmed bowl. Add vegetables and sauce. Toss and serve immediately. Makes 4 1 cups.

*** SPAGHETTI WITH MEATBALLS 1 1 1 -ounce package Spaghetti Sauce Mix 1 6-ounce can tomato paste 2 1 cups water 1 tablespoon butter 1 teaspoon Italian Seasoning 1 teaspoon Instant Minced Onion 1 pound ground beef 1 teaspoon Seasoning Salt 1 teaspoon ground Black Pepper 1 teaspoon Instant Onion Powder 2 tablespoons vegetable oil 1 teaspoon Beef Flavour Base 1 cup hot tap water 1 pound spaghetti Combine first 6 ingredients in saucepan. Heat to a boil. Cover and simmer 20 minutes. Combine beef, seasoning salt, pepper and onion powder. Mix well.

Shape into 8 balls (1 1 inches in diameter). Brown in hot oil. Dissolve beef base in water. Pour over meatballs. Cover and simmer 20 minutes. Cook spaghetti. Serve sauce over spaghetti. Top with meatballs.

*** LASAGNA 1 pound ground beef 1 1 1 -ounce package Spaghetti Sauce Mix 1 6-ounce can tomato paste 1 1 cups water 1 tablespoon butter 1 teaspoon Oregano Leaves 1 pound lasagna noodles 2 cups cottage cheese or ricotta cheese 1 pound mozzarella cheese slices Brown ground beef in saucepan. Drain excess fat. Add next 5 ingredients. Mix well. Heat to a boil. Reduce heat, cover, and simmer 10 minutes. Cook noodles, following package directions. Rinse in cold water. Drain and separate. In buttered 11 3 x 7 1 x 1 1 -inch baking dish, make two layers of noodles, meat sauce, cottage cheese and slices of mozzarella cheese, in this order. Bake in 350 degrees F. oven 25 minutes or until bubbly. Makes 6 servings.