Heart-Healthy Chicken Carbonara
Delight in a guilt-free twist on a classic with this "Heart-Healthy Chicken Carbonara" recipe, perfect for those seeking a nourishing yet indulgent meal. This creamy dish swaps traditional heavy cream and butter for a velvety avocado-based sauce, blended with eggs and Parmesan to create the iconic carbonara flavor without the saturated fat. Whole-grain spaghetti forms the wholesome base, while juicy, pan-seared chicken breasts add lean protein. Sautéed spinach and vibrant cherry tomatoes boost the nutritional value, creating a colorful and nutrient-packed entrée that’s as delicious as it is healthy. Ready in just 40 minutes, this recipe is perfect for busy weeknights or elegant dinner parties. With its focus on heart-friendly ingredients like extra-virgin olive oil and fresh parsley, this dish is bound to be your new go-to for guilt-free Italian inspired comfort food.
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Recipe Information
Ingredients
- 12 ounces whole-grain spaghetti
- 2 pieces boneless, skinless chicken breasts
- 2 tablespoons extra-virgin olive oil
- 2 pieces large eggs
- 1 whole ripe avocado
- 1 piece Garlic clove
- 1 ounce grated Parmesan cheese
- 2 cups baby spinach
- 1 cup cherry tomatoes
- 0.5 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Bring a large pot of salted water to a boil. Add the whole-grain spaghetti and cook according to package instructions until al dente. Reserve 1 cup of pasta water and drain the rest.
While the pasta is cooking, season the chicken breasts with salt and pepper. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 6-7 minutes per side or until fully cooked and no longer pink inside. Remove from the skillet and let rest.
In the same skillet, add another tablespoon of olive oil. Finely mince the garlic clove and sauté for about 1 minute until fragrant. Add the baby spinach and cook until wilted. Set aside.
Cut the cooked chicken into bite-sized pieces or thin slices.
In a blender or food processor, combine the ripe avocado, eggs, grated Parmesan cheese, and a splash of reserved pasta water. Blend until smooth and creamy. You may need to add more pasta water to achieve the desired consistency.
In the pot you cooked the spaghetti in, combine the cooked pasta, spinach and garlic mixture, sliced chicken, and cherry tomatoes. Pour the avocado mixture over the top and toss everything together gently until evenly coated. If the sauce seems too thick, add more pasta water a tablespoon at a time.
Season with additional salt and pepper to taste. Serve hot, garnished with fresh parsley.
Nutrition Facts
Calories |
1780 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.6 g | 107% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 696 mg | 232% | |
| Sodium | 2139 mg | 93% | |
| Total Carbohydrate | 115.3 g | 42% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 7.6 g | ||
| Protein | 155.7 g | 311% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 578 mg | 44% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 2747 mg | 58% | |
*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.
