Pre-Race Chicken-Veggie Pasta

Mains | 30 Minutes or Less, Kid Friendly | Pasta & Grains, Poultry, Vegetables

SERVES 4 - START TO FINISH: 30 minutes
Recipe Scoop Pre-Race Chicken-Veggie Pasta

Cooking Notes

French style green beans are usually found in the packaged fresh produce section of large grocery stores. You will not use the entire bag, but they easily keep for future recipes in your vegetable drawer of your refrigerator.

If you can’t find cutlets or thinly sliced breasts, cut each regular chicken breast half into two “cutlets” before cooking.

Pre-Race Chicken-Veggie Pasta

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.

Pre-Race Chicken-Veggie Pasta

Alicia’s daughter Hannah requested this “Pre-Race Pasta” before her first triathlon because its’ easy to digest and great for night-before carbo-loading.

While our recipes usually call for extra-virgin olive oil, this dish uses extra-light olive oil for the delicate flavor it provides. And while we’ve specified starting with raw chicken, you can speed up the prep time by subbing out already-grilled chicken strips from the supermarket prepared meat section.

Since the dish is equally delicious when served at room temperature, “doing ahead” adds flexibility if you happen to be serving a crowd or waiting for the athletes to return after the final work-out.

Pre-Race Chicken-Veggie Pasta

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

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