Published on Friday, February 9, 2024

By Melissa Pette

Who doesn't love pasta? Pasta is a beloved dish enjoyed by people all over the world. Its versatility and wide range of flavors make it a favorite among many, regardless of cultural background or personal preferences.

One option for a healthy meal pasta is to use whole wheat or gluten-free pasta, which provides more fiber and nutrients compared to regular pasta. Additionally, incorporating plenty of vegetables, lean protein such as chicken or shrimp, and a homemade tomato-based sauce can make the meal even more nutritious and satisfying.

However, this time, we will add a twist to the usual wheat flour pasta.

This week, Benjamin Mckenna shares a healthy meal option for clean eating. He relocates from the freezing Clackamas County, Oregon, US to the pleasantly warm waters of Barra del Colorado, Limón Province.

Ben, as he likes to be called, is a retired nurse living in very close to the peaceful Caribbean Coast.  His life is now " a dream come true," he said.

As a nurse, he says he knows a little more about healthy foods. His favorite recipe is chicken zucchini pasta.

It's time to try this one! So, let's go to the kitchen!

The easy-to-find ingredients in Costa Rica are:

• 1 pounds chicken thighs or boneless chicken breasts.
• 2 tablespoons lemon juice.
• 3 tablespoons vegetable oil.
• 1 teaspoon salt.
• 1 teaspoon species.
• black pepper to taste.
• 2 zucchini spiralized (noodles).
• 1/2 cup pesto.
• cherry tomatoes sauteed until burst.
• parmesan cheese to garnish.
• pine nuts to garnish (optional).

If you don’t have a spiralizer (or a “noodles maker”) to make your zucchini noodles, you can cut them by hand!

First, add the chicken thighs to a marinating container, and drizzle on the lemon juice, oil, salt, species, and back pepper. 

Toss to coat evenly, cover, and marinate refrigerated for 1 to 4 hours.

Cook chicken over a heated grill on about 350º F for about 4 minutes per side, or until chicken has reached an internal temperature of 165º F. 

If pan frying, heat a skillet over medium-high heat, and cook chicken for about 5 minutes per side, or until chicken is cooked throughout.

If cooking noodles, heat a skillet over medium-high heat and drizzle with oil. Add the noodles, and toss to heat through, 3 to 4 minutes. 

Do not overcook noodles or they will release too much water and become mushy. 

Add a couple of spoonfuls of your favorite pesto.

Serve hot, topped with sliced chicken, garnished with additional parmesan cheese, pine nuts, or burst cherry tomatoes, if desired.

You’ll love this healthy chicken zucchini recipe. It’s simple to prepare, full of flavor and perfect for dinner.

Have a pura vida weekend!

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Find more tasty step-by-step Costa Rican food recipes on the AM Costa Rica Food & Good Eating page. You are invited to share your favorite recipes with a horizontal photo of the dish by emailing food@amcostarica.com.

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