Heart-Healthy Penne Pasta with Chicken
Indulge guilt-free with this Heart-Healthy Penne Pasta with Chicken recipe, a wholesome and flavorful twist on classic comfort food. Featuring nutrient-rich whole-grain penne pasta, tender strips of golden-browned chicken breast, and a medley of vibrant vegetables like red bell pepper, zucchini, and cherry tomatoes, this dish is a powerhouse of nutrition and taste. Fresh garlic and basil bring an aromatic depth, while a light lemon and low-sodium chicken broth sauce ties it all together beautifully. Perfect for busy weeknights, this quick and easy recipe is ready in just 40 minutes and packs a hearty dose of vitamins, fiber, and lean protein. Serve this colorful and satisfying pasta warm for a meal that’s as good for your heart as it is for your palate!
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Recipe Information
Ingredients
- 12 ounces whole-grain penne pasta
- 2 pieces boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 3 whole garlic cloves
- 1 large red bell pepper
- 1 medium zucchini
- 1.5 cups cherry tomatoes
- 2 cups fresh spinach leaves
- 1 cup low-sodium chicken broth
- 1 large lemon
- 0.5 teaspoons black pepper
- 0.5 teaspoons sea salt
- 0.25 cup fresh basil leaves
Instructions
Start by cooking the whole-grain penne pasta according to the package instructions. Drain and set aside.
While the pasta is cooking, season the chicken breasts with black pepper and sea salt.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the chicken breasts and cook for about 5-7 minutes on each side, or until fully cooked through and golden brown. Remove from the pan and let rest for a few minutes before slicing into thin strips.
In the same skillet, add the remaining 2 tablespoons of olive oil. Mince the garlic cloves and add to the skillet, sautéing for about 1 minute until fragrant.
Slice the red bell pepper into thin strips and dice the zucchini into small cubes. Add them to the skillet and sauté for 3-4 minutes.
Halve the cherry tomatoes and add them to the skillet, cooking for another 3 minutes until they start to soften.
Pour the low-sodium chicken broth into the skillet, and bring to a gentle simmer. Allow it to reduce slightly, about 2 minutes.
Add the fresh spinach leaves to the skillet and stir well until wilted.
Add the cooked penne pasta to the skillet, tossing everything together to combine.
Squeeze the juice of the lemon over the pasta and toss to coat evenly.
Add the sliced chicken back into the skillet, mixing it with the pasta and vegetables.
Chop the fresh basil leaves and sprinkle them on top of the pasta before serving.
Serve the heart-healthy penne pasta with chicken warm, garnished with extra basil if desired.
Nutrition Facts
Calories |
2343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.4 g | 84% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 3425 mg | 149% | |
| Total Carbohydrate | 296.7 g | 108% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 34.4 g | ||
| Protein | 162.4 g | 325% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 256 mg | 20% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 3398 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.
