Ingredients:
- 200g chicken breast, trimmed and cubed
- 200g whole wheat pasta (e.g., spaghetti or penne)
- 1 tablespoon olive oil
- 2 garlic cloves, minced
- 1 medium zucchini, sliced
- 1 bell pepper, sliced
- 200g cherry tomatoes, halved
- A handful of spinach leaves
- Salt and pepper to taste
- 1 teaspoon dried oregano
- Fresh basil leaves for garnish
- Parmesan cheese (optional), grated
Instructions:
- Cook the Pasta: In a large pot of boiling salted water, cook the pasta according to package instructions until al dente. Drain and set aside.
- Cook the Chicken: While the pasta is cooking, heat the olive oil in a large skillet over medium-high heat. Add the cubed chicken and season with salt and pepper. Cook until the chicken is golden brown and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
- Sauté the Vegetables: In the same skillet, add a little more olive oil if needed. Sauté the garlic, zucchini, and bell pepper until they start to soften. Add the cherry tomatoes and spinach, and cook until the spinach is wilted. Season with salt, pepper, and dried oregano.
- Combine: Add the cooked pasta and chicken back into the skillet with the vegetables. Toss everything together until well combined. Adjust seasoning as needed.
- Serve: Garnish with fresh basil leaves and, if using, a sprinkle of grated Parmesan cheese.
Nutritional Estimate
For the entire recipe (assuming 2 servings):
- Calories: Approximately 600-700 calories per serving.
- Fat: About 10-15g, primarily from olive oil and the natural fat in chicken.
- Protein: Roughly 40-50g, thanks to the lean chicken and whole wheat pasta.
- Salt: Less than 2g per serving, depending on the amount of added salt and the salt content of the pasta and cheese.
These estimates are based on standard ingredient measurements and common food composition databases. For more precise nutrition facts, you might consider using a detailed nutrition calculator, especially if specific dietary goals or restrictions are in play. This meal provides a balanced mix of macros essential for muscle repair and recovery after a workout, with the lean protein aiding in muscle repair and the whole grains replenishing energy stores.
