Recipe: Grilled Chicken and Veggies Over Linguine

This light, one-plate meal is a delicious dish to make on the grill. Use whole-wheat pasta and fresh vegetables to make it high in fiber, and substitute a low-fat for a full-fat dressing to cut both fat and calories. Feel free to follow our veggie suggestions, or get creative and use any vegetables in season that you have on hand.

Ingredients

• 4 boneless, skinless chicken breast halves (3 ounces each, about 12 ounces total)
• 1/2 zucchini, cut in half lengthwise
• 1/2 medium red bell pepper, quartered
• 1/2 medium eggplant, quartered
• 2 Portobello mushroom caps, halved
• 1 cup (one 8-ounce bottle) low-fat Italian dressing
• 6 ounces uncooked whole-wheat linguine
• 1/4 cup freshly grated Parmesan cheese

Directions

1. Place chicken and vegetables in a heavy-duty resealable plastic bag. Add 1/2 cup of the salad dressing. Turn to coat. Close bag; refrigerate at least one hour, turning chicken once.
2. Heat grill, then spray grill rack with nonstick cooking spray. Drain chicken and vegetables, reserving marinade. Place chicken on gas grill over medium heat or on charcoal grill 4 to 6 inches from coals. Cook 15 to 20 minutes or until chicken is fork-tender and juices run clear, turning once and brushing frequently with reserved marinade.
3. While chicken is cooking, place vegetables cut-side down next to the chicken on the grill. Cook 14 to 18 minutes or until tender, turning once and brushing frequently with reserved marinade. Discard any remaining marinade.
4. Meanwhile, cook linguine according to package directions. Drain and toss with remaining 1/2 cup of salad dressing.
5. Remove chicken and vegetables from grill. Thinly slice vegetables; toss with linguine mixture. Slice chicken breasts crosswise, and fan slices over pasta and vegetables. Sprinkle with cheese and serve immediately.

Ingredient health benefits

• Chicken breast: The star of the show, chicken breast is as nutritious as it is versatile. It’s a source of vitamin B12, vitamin B6, iron and high-quality protein — all of which support strong muscles and healthy blood cells. Chicken also has niacin (vitamin B3), an essential vitamin that helps your skin stay moisturized and reduces inflammation on its surface.
• Zucchinis: This hearty squash is loaded with benefits for any pasta dish. Zucchini is full of vitamin C, which can help support your immune cells and lower unwanted inflammation. Vitamin B6 and vitamin B2 (riboflavin) work to protect your eyes from disease and prevent anemia. The mineral manganese also protects your blood cells by encouraging healthy clotting, while vitamin B9 (folate) promotes good health from head to toe. You may be surprised to know that zucchinis also have potassium (not just bananas!) that helps keep your ticker in top shape.
• Red bell peppers: These crimson fruits (yes, fruits!) are full of vitamin C and fiber, which help lower inflammation and support your gut. Vitamin A and vitamin B6 help maintain your vision and decrease your risk of certain eye diseases, and vitamin E is crucial for keeping your skin cells in peak condition. Red bell peppers also have anthocyanins, natural pigments that suppress inflammation, preserve heart and brain health, and provide the eye-catching red we all know and love!
• Whole-wheat pasta: As a base for this delectable recipe, whole-wheat pasta will satisfy your palate and keep you fuller for longer. The secret lies in the whole grains this ingredient provides, which are a powerhouse of nutrients. They’re a source of vitamin E and B vitamins that promote a thriving immune system and help your body turn food into energy. Whole grains also have fiber and heart-healthy fats that can help regulate your cholesterol levels and may lower your risk of certain kinds of cancer.
• Cheese: Your body can benefit from more than the delicious, creamy taste! Cheese is home to vital minerals like selenium and zinc, which help balance certain hormones and strengthen your immune cells. There are also omega-3s, fats that help every cell in your body do its job while providing some heart-helpful perks in the process. This delightful dairy product is even a vegetarian-friendly complete protein, meaning it can give your body all the amino acids it can’t make on its own. And cheese’s primary proteins, casein and whey, support your muscles while calcium has your bones covered.

Nutrition information (per serving)

Makes 4 servings
1 serving = one chicken breast plus 1 cup pasta and vegetables

Calories: 432
Fat: 12 g
Saturated fat: 2 g
Protein: 37 g
Carbohydrates: 44 g
Dietary fiber: 9 g
Sugar: 5 g
Cholesterol: 77 mg
Sodium: 490 mg
Potassium: 822 mg

— Recipe provided by Children’s Hospital Pediatric Nutrition Support team.