Low Sodium Rasta Pasta
Savor the bold, Caribbean-inspired flavors of this Low Sodium Rasta Pasta—an irresistible twist on the classic dish that’s perfect for those seeking vibrant taste without the extra salt. Featuring tender strips of jerk-spiced chicken, colorful bell peppers, juicy grape tomatoes, and a luscious coconut milk-based sauce, this recipe is both flavorful and heart-healthy. Whole wheat penne pasta adds a wholesome touch, while grated parmesan and fresh herbs like parsley and scallions provide a delightful finish. Ready in just 45 minutes, this one-pan wonder is ideal for a quick weeknight dinner that transports your taste buds to the tropics. Perfect for anyone searching for a lower-sodium option, Low Sodium Rasta Pasta is proof that you can enjoy bold cuisine while prioritizing your health.
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Recipe Information
Ingredients
- 12 ounces whole wheat penne pasta
- 2 tablespoons olive oil
- 3 medium bell peppers (red, yellow, and green), sliced
- 1 large red onion, sliced
- 3 garlic cloves, minced
- 1 pound skinless, boneless chicken thighs, cut into strips
- 2 tablespoons low-sodium jerk seasoning
- 1 cup grape tomatoes, halved
- 1 cup low-sodium chicken broth
- 1 cup coconut milk
- 1 cup parmesan cheese, grated
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 scallions, chopped
Instructions
Bring a large pot of water to a boil. Cook the whole wheat penne pasta according to the package instructions, omitting any salt. Drain and set aside.
In a large pan, heat the olive oil over medium heat. Add the sliced bell peppers and red onion. Sauté for about 5 minutes until the vegetables are softened.
Add the minced garlic to the pan and sauté for about 1 minute until fragrant.
Push the vegetables to one side of the pan and add the chicken strips to the other side. Sprinkle the chicken with the low-sodium jerk seasoning and cook until the chicken is no longer pink and cooked through, about 6-8 minutes.
Add the grape tomatoes to the pan and cook for an additional 2 minutes until they start to soften.
Stir in the low-sodium chicken broth and coconut milk, bringing the mixture to a gentle simmer for about 3 minutes.
Reduce the heat and add the cooked pasta, parmesan cheese, and black pepper to the pan. Toss everything together until the pasta is evenly coated in the sauce.
Remove from heat and sprinkle with fresh parsley and chopped scallions before serving.
Serve the Low Sodium Rasta Pasta warm, and enjoy the rich and aromatic flavors.
Nutrition Facts
Calories |
2838 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.5 g | 101% | |
| Saturated Fat | 25.2 g | 126% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 593 mg | 198% | |
| Sodium | 1902 mg | 83% | |
| Total Carbohydrate | 327.4 g | 119% | |
| Dietary Fiber | 42.9 g | 153% | |
| Total Sugars | 63.4 g | ||
| Protein | 195.9 g | 392% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 1244 mg | 96% | |
| Iron | 20.2 mg | 112% | |
| Potassium | 4666 mg | 99% | |
*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.
