Below is the second in our 5-part series on Protein Packed Pasta Recipes. I found 5 protein-packed recipes from Men’s Health to help you add a little variety to your dinner table, while still eating healthy.
Watch our blog over the next several weeks for all 5 recipes. Please note, the recipes are SINGLE SERVING. I left them that way, rather than converting them to 2-4 servings so that you can adapt them to fit your own mealtime needs. But don’t forget to double, triple, etc. the ingredients when you are at the store, or you will come up short at dinnertime!
If you don’t like the taste of whole-wheat pasta, or can’t digest it well, you can substitute quinoa or rice pasta into these recipes. The nutritional difference is minimal and they’re prepared the same way.
RICOTTA BOW TIE PASTA
MAKES: 1 SERVING
¼ cup low-fat ricotta cheese
2 tbsp fat-free milk
½ tsp olive oil
3 tsp parmesan cheese, grated, divided
1 tsp fresh garlic, minced
4 oz trimmed boneless, skinless chicken breast, cut into strips
½ cup yellow squash rounds
½ cup zucchini rounds
Garlic powder, to taste
Sea salt and freshly ground black pepper
Olive oil spray
1 cup cooked (2 oz dry) whole-wheat bow tie pasta
Crushed red pepper flakes to taste.
1) Mix the ricotta, milk, olive oil, 2 tsp parmesan, and minced garlic in a glass measuring cup or microwave-safe bowl and set aside.
2) Sprinkle the chicken, squash, and zucchini with garlic powder, salt, and pepper.
3) Place a large skillet over medium-high heat. Mist with spray. Add chicken, squash, and zucchini in a single layer. Cook the chicken 1–2 minutes per side until no longer pink inside.
4) While the chicken cooks, heat the cheese mixture in the microwave until just hot. Transfer the chicken and squash to a medium bowl and add the cooked bow ties and cheese mixture. Toss. Season with additional salt, pepper, parmesan, and pepper flakes, and serve.
461 calories, 47g protein, 48g carbs, 10g fat