Healthy Chicken Pasta
Indulge in a guilt-free yet satisfying meal with this vibrant Healthy Chicken Pasta recipe. Packed with tender slices of seasoned chicken breast, hearty whole-grain pasta, and a medley of nutrient-rich baby spinach and cherry tomatoes, this dish is a wholesome take on a classic favorite. A touch of garlic-infused olive oil, a squeeze of bright lemon juice, and a sprinkle of savory Parmesan cheese elevate the flavors, while a hint of red pepper flakes adds optional heat. Ready in just 40 minutes and perfect for meal prep, this high-protein, nutrient-dense recipe is ideal for busy weeknights or quick lunches. Pair it with a refreshing side salad for an irresistible, health-conscious dining experience!
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Recipe Information
Ingredients
- 12 ounces whole-grain pasta
- 2 pieces (about 1 pound) boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 3 cloves, minced garlic
- 2 cups (halved) cherry tomatoes
- 4 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon dried Italian seasoning
- 1 cup (grated) parmesan cheese
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon (optional) red pepper flakes
- 1 gallon (for boiling pasta) water
Instructions
Bring a large pot of salted water to a boil. Cook the whole-grain pasta according to the package instructions until al dente. Reserve 1 cup of pasta cooking water before draining and set the pasta aside.
While the pasta cooks, pat the chicken breasts dry and season both sides evenly with half the salt, black pepper, and the Italian seasoning.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 4-5 minutes per side, or until the internal temperature reads 165°F (74°C). Remove from the skillet, let rest for 5 minutes, then slice into thin strips.
In the same skillet, lower the heat to medium and add the remaining 1 tablespoon of olive oil. Stir in the minced garlic and cook for 1 minute until fragrant.
Add the cherry tomatoes to the skillet and sauté for 2-3 minutes until they begin to soften and release some juice.
Slowly stir in the baby spinach, allowing it to wilt, which should take about 1-2 minutes.
Return the cooked pasta to the skillet, tossing to combine. If the mixture appears dry, gradually add the reserved pasta cooking water, a few tablespoons at a time, until the desired consistency is achieved.
Stir in the lemon juice and sliced chicken. Season with the remaining salt, black pepper, and red pepper flakes, if desired.
Remove from heat and sprinkle the grated parmesan cheese over the pasta. Toss again to coat everything evenly.
Serve immediately, garnished with additional parmesan cheese and fresh herbs if desired.
Nutrition Facts
Calories |
2673 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.9 g | 120% | |
| Saturated Fat | 32.1 g | 160% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 860 mg | 287% | |
| Sodium | 3910 mg | 170% | |
| Total Carbohydrate | 117.6 g | 43% | |
| Dietary Fiber | 19.9 g | 71% | |
| Total Sugars | 11.8 g | ||
| Protein | 338.5 g | 677% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 1461 mg | 112% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3391 mg | 72% | |
*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.
