Low Sodium Pasta with Chicken and Vegetables
Elevate your weeknight dinner with our vibrant Low Sodium Pasta with Chicken and Vegetables, a wholesome and heart-healthy dish packed with flavor and nutrition. This recipe combines tender, golden-brown chicken breast with a medley of fresh vegetables—red bell pepper, zucchini, broccoli, and cherry tomatoes—tossed in fragrant garlic and olive oil for a colorful, nutrient-dense meal. Whole wheat pasta offers a hearty base, while fresh basil, a squeeze of zesty lemon juice, and a dash of red pepper flakes deliver a burst of bright, aromatic flavors. With no added salt and the option to skip Parmesan cheese, this dish is perfect for those seeking a low-sodium alternative without compromising on taste. Ready in just 40 minutes, it’s a delicious and wholesome meal that the entire family will enjoy.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 8 ounces whole wheat pasta
- 2 tablespoons olive oil
- 1 medium red bell pepper, thinly sliced
- 1 medium zucchini, sliced
- 2 cups broccoli florets
- 1 cup cherry tomatoes, halved
- 3 cloves garlic cloves, minced
- 0.5 cup fresh basil leaves, chopped
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon red pepper flakes
- 1 large lemon, juiced
- 0.5 cup (optional) grated Parmesan cheese
Instructions
Bring a large pot of water to a boil and cook the whole wheat pasta according to the package instructions until al dente. Reserve 1/2 cup of pasta water and then drain the pasta.
While the pasta is cooking, prepare the chicken. Cut the chicken breast into bite-sized pieces.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces and sauté until cooked through and golden brown, about 6-8 minutes. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for 1 minute until fragrant.
Add the sliced red bell pepper, zucchini, and broccoli florets. Cook, stirring occasionally, until the vegetables are tender-crisp, about 5-7 minutes.
Stir in the cherry tomatoes and cooked chicken. Season with black pepper and red pepper flakes. Continue to cook for another 2 minutes until everything is heated through.
Add the cooked pasta to the skillet along with the reserved pasta water. Toss everything together to combine.
Remove the skillet from the heat and stir in the lemon juice and chopped fresh basil.
Serve the pasta in bowls, topping with grated Parmesan cheese if desired, and enjoy your low sodium pasta meal.
Nutrition Facts
Calories |
1647 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.4 g | 76% | |
| Saturated Fat | 17.4 g | 87% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 426 mg | 142% | |
| Sodium | 1112 mg | 48% | |
| Total Carbohydrate | 100.2 g | 36% | |
| Dietary Fiber | 24.7 g | 88% | |
| Total Sugars | 19.9 g | ||
| Protein | 183.8 g | 368% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 819 mg | 63% | |
| Iron | 15.7 mg | 87% | |
| Potassium | 3048 mg | 65% | |
*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.
