Pre-Race Chicken-Veggie Pasta

8 ounces penne pasta

2 tablespoons plus 2 teaspoons extra-light olive oil, divided

1 cup chopped onion (1 medium)

1 cup sliced carrots (2 large)

1 cup thin asparagus pieces (about ¼ pound)

1 cup French-style green beans (about ¼ pound), see note

1 cup sliced zucchini (1 medium)

1 cup sliced yellow squash (1 medium)

2 cloves minced fresh garlic, or to taste

1½ pounds boneless, skinless chicken breast sliced into thin cutlets, defrosted if frozen, see note

Salt and pepper to taste

Freshly grated parmesan cheese, to taste

Bring 2½ quarts of water to a boil in a 4½-quart or larger pot, and when water boils, cook pasta according to package directions.

While water comes to a boil, prep the vegetables: Peel and coarsely chop the onion; peel and thinly slice the carrots; break off the tough ends of asparagus, and slice into 2-inch pieces; remove the ends of green beans, and slice into 2-inch pieces; rinse and trim zucchini and yellow squash, and cut into ½-inch slices; peel and mince garlic. Set all vegetables aside.

Heat 2 teaspoons of oil in a 10-inch nonstick skillet over medium heat. In an extra-deep, 12-inch nonstick skillet, heat 1 tablespoon of oil over medium heat. Lightly salt and pepper chicken breasts, and add to the smaller skillet. Add all vegetables except garlic to the larger skillet. Saute chicken until no longer pink in the center and just beginning to turn golden on the outside, about 3 to 4 minutes per side. At the same time, stir and cook the vegetables until crisp-tender, about 4 to 5 minutes. Salt and pepper the vegetables liberally to taste, and remove skillet from heat.

When chicken is done, remove from skillet and slice into ½-inch strips. Add garlic to the skillet with vegetables. Drain the cooked pasta into a colander, shaking it to remove as much water as possible. Add to skillet with other ingredients, drizzle remaining 1 tablespoon of oil over mixture, and stir to coat and mix well. Serve sprinkled with freshly grated parmesan cheese to taste.

Serves four.

Cook's note: French-style green beans are usually found in the packaged fresh-produce section of large grocery stores. You will not use the entire bag, but they store well in the refrigerator vegetable drawer.

If you can't find chicken cutlets or thinly sliced breasts, cut each regular chicken-breast half into two thin "cutlets" before cooking.

Nutrition values per serving: 547 calories (28 percent from fat), 17 g fat (3 g saturated), 53 g carbohydrates, 5 g fiber, 46 g protein, 0 cholesterol, 138 mg sodium.