Wednesday, May 16, 2012

Pre-Race Chicken & Veggie Pasta

My son is headed into his final track races of his high school career.  He's put in the work and discipline now it is my job to help fuel him for these races.  I cooked this recipe up last week and the kids and I enjoyed this one very much!  It was light, delicious and a good changed from the normal red sauce we  normally put over our pasta.  I adapted it a bit to use what I had on hand.

Pre-Race Chicken-Veggie Pasta
from Kitchen Scoop
 8 ounces penne pasta
 2 tablespoons plus 2 teaspoons extra-light olive oil, divided use
 1 cup chopped onion (1 medium)
 1 cup sliced carrots (2 Large)
 1 cup thin asparagus spears pieces(about 1/4 pound)
 1 cup French green beans*(about 1/4 pound beans)
 1 cup sliced zucchini (1 medium)
 1 cup sliced yellow squash (1 medium)
 2 cloves minced fresh garlic, or to taste
 1 1/2 pounds boneless, skinless chicken breast thinly sliced cutlets*, defrosted if frozen
 Salt and pepper to taste
 Freshly grated Parmesan cheese, to taste
 Bring 2 1/2 quarts of water to a boil in a 4 1/2-quart or larger pot and when water boils, cook pasta according to package directions.

While water comes to a boil, prep the vegetables: Peel and coarsely chop the onion; peel and thinly slice the carrots; break off the tough ends of asparagus and slice into 2-inch pieces; remove ends of green beans and slice into 2-inch pieces; rinse and trim zucchini and yellow squash and cut into 1/2-inch slices; peel and mince garlic. Set all vegetables aside.

Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. In an extra-deep, 12-inch nonstick skillet, heat 1 tablespoon of the oil over medium heat. Lightly salt and pepper chicken breasts, add to the smaller skillet. Add all vegetables except garlic to the larger skillet. Saute chicken until no longer pink in the center and just beginning to turn golden on the outside, about 3 to 4 minutes per side. At the same time, stir and cook the vegetables until crisp-tender, about 4 to 5 minutes. Salt and pepper the vegetables liberally to taste and remove skillet from heat.

When chicken is done, remove from skillet and slice into 1/2- inch strips. To skillet with vegetables, add garlic. Drain the cooked pasta into a colander, shaking it to remove as much water as possible. Add to skillet with other ingredients, drizzle remaining 1 tablespoon oil over mixture and stir to coat and mix well. Serve sprinkled with freshly grated Parmesan cheese to taste.
Approximate Values Per Serving: 547 calories (28% from fat), 17 g fat (3 g saturated), 99 mg cholesterol, 46 g protein, 53 g carbohydrates, 5 g dietary fiber, 138 mg sodium
If you get a chance please vote for my blog it has been nominated and I'm so excited and a bit scared not used to doing things like this!!
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Thanks so much
and
Best Wishes to the athlete in all of us!!

3 comments:

  1. This looks like a great pre-race dish! And when I saw the word 'asparagus' it reminded me that I need to go pick mine. It's out back by the barn and easy to forget that its there! It goes to seed quickly. I'm saving this recipe. :-)

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  2. loved the name of the dish :-)pasta looks very very delicious !!!

    http://www.onlyfishrecipes.com/

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  3. This looks absolutely wonderful!!! Good luck to your son. I hope he rocks it!!!

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