Healthy Bow Tie Chicken Supper
Elevate your weeknight dinner routine with this Healthy Bow Tie Chicken Supper—a vibrant, nutrient-packed meal that's as flavorful as it is wholesome. Tender bow tie pasta is paired with juicy, pan-seared chicken and a medley of fresh vegetables, including crisp red bell peppers, zucchini, and sweet cherry tomatoes. A light, zesty sauce made with low-sodium chicken broth, fresh lemon juice, and a touch of Italian seasoning ties it all together, while the natural wilt of fresh spinach adds a nutrition boost. Ready in just 35 minutes, this quick and easy recipe is perfect for busy nights and can be customized with optional grated Parmesan for a savory finish. Ideal for those seeking balanced, family-friendly meals, this dish is a delightful fusion of healthy ingredients and satisfying comfort food.
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Recipe Information
Ingredients
- 8 ounces Bow tie pasta
- 2 tablespoons Olive oil
- 1 pound Boneless, skinless chicken breasts
- 2 Garlic cloves, minced
- 1 Red bell pepper, thinly sliced
- 1 medium Zucchini, diced
- 1 cup Cherry tomatoes, halved
- 2 cups Fresh spinach
- 1 cup Low-sodium chicken broth
- 2 tablespoons Lemon juice
- 1 teaspoon Dried Italian seasoning
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Grated Parmesan cheese (optional)
Instructions
Bring a large pot of salted water to a boil. Add the bow tie pasta and cook according to package instructions until al dente. Drain and set aside.
While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Season the chicken breasts with a pinch of salt and pepper, then add them to the skillet. Cook for 5-6 minutes per side or until the chicken is cooked through and no longer pink in the center. Remove the chicken from the skillet and let it rest for 5 minutes before slicing into thin strips.
In the same skillet, add the remaining tablespoon of olive oil and the minced garlic. Sauté for 1 minute until fragrant, being careful not to burn the garlic.
Add the red bell pepper and zucchini to the skillet. Cook for 4-5 minutes, stirring frequently, until the vegetables are tender but still crisp.
Stir in the cherry tomatoes and fresh spinach. Cook for an additional 2-3 minutes until the spinach has wilted.
Pour the chicken broth and lemon juice into the skillet. Sprinkle in the dried Italian seasoning, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Stir to combine and bring the mixture to a gentle simmer.
Add the cooked pasta and sliced chicken to the skillet. Toss everything together until fully combined and heated through, about 2 minutes.
Serve immediately, garnished with grated Parmesan cheese if desired.
Nutrition Facts
Calories |
417 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 526 mg | 23% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 3.5 g | 12% | |
| Total Sugars | 4.6 g | ||
| Protein | 44.3 g | 89% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 161 mg | 12% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 730 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
