Low Fat Spaghetti with Chicken and Vegetables
Savor the deliciously wholesome flavors of Low Fat Spaghetti with Chicken and Vegetables, a vibrant and nutritious pasta dish that wonderfully combines lean protein, hearty whole wheat spaghetti, and colorful vegetables. Perfect for busy weeknights, this recipe comes together in under 45 minutes, featuring tender chunks of juicy chicken and a medley of zucchini, bell peppers, carrots, and tomatoes simmered in a light, herby sauce seasoned with oregano, basil, and a hint of red pepper flakes. With its low-fat ingredients and rich source of vitamins, this meal proves that healthy eating doesn’t have to compromise on taste. Garnished with fresh parsley and optional Parmesan cheese, it’s a satisfying and guilt-free dinner option that the whole family will love. Perfect for those searching for flavorful low-fat spaghetti recipes or healthy chicken and vegetable pasta ideas!
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 12 oz Boneless, skinless chicken breast
- 1 tbsp Olive oil
- 1 medium Yellow onion, diced
- 3 cloves Garlic cloves, minced
- 1 medium Zucchini, diced
- 1 medium Red bell pepper, diced
- 1 medium Carrot, thinly sliced
- 14.5 oz Canned diced tomatoes (no salt added)
- 1 cup Low-sodium chicken broth
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Red pepper flakes
- 0.5 tsp Salt
- 0.25 tsp Black pepper
- 2 tbsp Fresh parsley, chopped
- 2 tbsp Grated Parmesan cheese (optional, for garnish)
Instructions
Bring a large pot of water to a boil and cook the whole wheat spaghetti according to the package instructions. Drain and set aside.
While the pasta cooks, dice the chicken breast into bite-sized pieces and season lightly with salt and black pepper.
Heat the olive oil in a large skillet over medium heat. Add the chicken pieces and sauté until browned and fully cooked, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
In the same skillet, add the diced onion and cook for 2-3 minutes until softened. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the diced zucchini, red bell pepper, and sliced carrot to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender yet crisp.
Stir in the canned diced tomatoes, chicken broth, dried oregano, dried basil, and red pepper flakes. Bring the mixture to a gentle simmer and cook for 5 minutes to allow the flavors to meld.
Return the cooked chicken to the skillet and stir to combine. Simmer for an additional 2-3 minutes to heat through.
Taste the sauce and adjust the seasonings as needed, adding more salt or pepper if desired.
Place the cooked spaghetti into the skillet with the chicken and vegetable mixture. Toss gently to coat the pasta evenly with the sauce.
Serve the spaghetti warm, garnished with fresh parsley and, if desired, a sprinkle of grated Parmesan cheese.
Nutrition Facts
Calories |
1416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.7 g | 43% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 297 mg | 99% | |
| Sodium | 1768 mg | 77% | |
| Total Carbohydrate | 143.5 g | 52% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 32.6 g | ||
| Protein | 139.4 g | 279% | |
| Vitamin D | 0.5 mcg | 3% | |
| Calcium | 412 mg | 32% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 3368 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.
