Health+Nutrition

NUTRITION DATA

Per Serving

Calories: 720

Carbs: 93 g

Saturated Fat: 6 g

Fibre: 13 g

Protein: 21 g

Sodium: 307 mg

As the sous chef in one of the busiest hotels in Niagara Falls and the owner of a popular downtown bakery, it would be understandable if riding his bike wasn’t all that important to Matthew Upper. But the 36-year-old father of two, who works in the Watermark Restaurant at the top of the Niagara Falls Hilton, makes cycling a priority - be it hitting the trails for mountain biking, riding the road or commuting to work.

Upper’s collection of bikes includes an Independent Fabrications SSR XCr road bike fully decked out with Campy components and Zipp 404 wheels, a vintage Rocky Mountain Bizzard, a Cannondale R800, a Specialized commuter bike, a 1971 Schwinn Speedster beach cruiser and a couple of one-off lowriders.

Asked about the temptations that come with owning a bakery, the lean and fit Upper said moderation is the key. “I would advise other cyclists to not deprive themselves of the occasional treat, but use moderation and enjoy food. That’s the great thing about cycling. By being active the calories don’t seem to stick around.”

And for a healthy pre-ride meal, this is one of Upper’s favourite. “It’s great way to combine the wholesome taste of fresh garden vegetables with the complex smokey taste of the grill.”

Ingredients

375g multigrain fusilli pasta

2 skinless boneless chicken breasts (8-9oz total)

1 bunch of asparagus

1 sweet yellow pepper

1 sweet red pepper

1 Bermuda red onion

2-3 portabello mushroom tops

3 cloves of garlic

1/4 cup extra virgin olive oil

2 bunches fresh basil

1/4 cup of grated parmesean

1/2 cup olive oil

2-3 tbsp of toasted pine nuts

1/2 cup cherry or grape tomatoes

Serves two

Directions

1. For basil pesto, combine roughly chopped basil, garlic cloves, parmesean cheese and pine nuts in a food processor and blend while pouring in half of the olive oil. Blend until smooth and season with salt and pepper. This can be made a day or two in advance.

2. Peel and trim asparagus spears, cut ends off of sweet peppers and put a length-wise cut to open the pepper. Clean and discard seeds and white pith.

3. Peel onion and slice width wise in slices ¼-inch thick.

4. Wipe mushroom surface with a damp cloth and trim off dark gill section.

5. Place prepared vegetables in bowl and lightly coat with oil season and grill on a hot barbeque.

6. Grill chicken breast until the flesh is firm and fully cooked. The juices should be clear and read 170 degrees on meat thermometer.

7. Cook pasta to desired tenderness.

8. Cut grilled vegetables and into bit-sized pieces. Combine them along with chicken breasts with cooked pasta pesto and washed cherry tomatoes.

9. Garnish with fresh grated parmesean and serve.