This recipe comes from our personal trainer Chris Goode who has a love for both fitness and food! Did you know, in addition to being a personal trainer, Chris is also a professionally trained chef? At Minuteman, he pursued culinary arts and then proceeded to get a bachelor’s degree in Culinary Arts and Management from Johnson and Wales in Providence, RI. For 4-5 years he worked as a cook/chef in kitchens for before making the shift into fitness. In the recipe below, he’s bringing his two passions together in a flavorful, nutrition packed dish.
Healthy Veggie Protein Pasta
- Red Pepper (2 ea.)
- Zucchini, Broccoli, Asparagus (Pick one or two, 1-2 bunches/ 2 ea.)
- Chicken Breast/ Thighs (1-2 packs)
- Pasta (White/ Whole Wheat, 1 Box)
- Red Sauce (1 Jar, enough to coat pasta and veggies)
- Parmesan Cheese (1-2 tsp.)
- Parsley (Garnish)
- Salt + Pepper (To Taste)
- Prepare ingredients. Marinate chicken if desired. Cut zucchini lengthwise into long planks to make grilling easier. Cut the pepper off of the core into 3-4 flat pieces to make grilling easier. Set grill on high. Season veggies with salt and pepper and chicken as well unless marinated previously. Boil water for pasta.
- Grill chicken and peppers. Put the peppers skin side down to char and blacken these on the grill. Either fully cook the chicken on the grill or just mark them and finish in the oven if you prefer. You want the internal temperature to reach at least 155 to ensure it is cooked through and safe to eat. When the chicken and peppers are half way cooked, put the zucchini or other green veg on the grill. Peppers take a bit longer to roast the skin, so they need more time. Grill until lightly charred for good flavor and remove. Start pasta when green veg is on the grill.
- Assemble: Ideally the chicken should be resting and ready to go as the pasta and the veggies finish. Don’t start the veg too early or it will be cold by the time everything is assembled. Strain pasta. Heat red sauce and mix in pasta, veggies, and cheese. While that is heating, scrape the skin off the peppers, just leaving the flesh of the pepper. Chop and mix in the sauce mixture. Plate with chicken separate or mix everything if you prefer. Garnish with parsley and serve.
- Planning: One last point. The above recommendation is for a recipe size to allow for multiple meals to be made at once. With busy schedules it is important to get ahead when trying to be consistent with nutrition habits. Below is a good breakdown of a pretty close serving size for someone looking to control calories, an often-challenging thing to do with ingredients like pasta. This recipe at these proportions will likely be around 500 calories give or take for recipe variability. Feel free to adjust proportions to manipulate calorie count for different goals or to satisfy different flavor preferences!
Serving Size Recommendation:
- Chicken (6 oz.)
- Pasta (2 oz.) Size of Closed Fist
- Sauce (1/2 cup)
- Veggies (1-2 oz. each type)
- Cheese (1-2 tsp.)
For more fitness and nutrition information, contact Chris at [email protected]