Low Sodium Spaghetti with Chicken and Vegetables
This low sodium spaghetti with chicken and vegetables is a healthy, flavor-packed dish that doesn’t sacrifice taste for nutrition. Featuring tender bite-sized chunks of chicken breast, vibrant sautéed vegetables like zucchini, bell peppers, and carrots, and a light, savory tomato-based sauce made with unsalted chicken broth and no-salt-added diced tomatoes, this recipe is perfect for those looking to reduce sodium intake without compromising on flavor. Whole grain or low-sodium spaghetti is tossed with Italian seasoning and a touch of spice from optional red pepper flakes, creating a hearty yet wholesome meal that's ready in just 40 minutes. Perfect for busy weeknights, this dish brings together fresh, colorful ingredients with minimal prep, and pairs beautifully with a sprinkle of fresh parsley for garnish. Enjoy a satisfying, guilt-free pasta night with this balanced and simple low sodium recipe!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 ounces spaghetti (low sodium or whole grain)
- 1 pound boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 1 medium zucchini, chopped
- 1 large red bell pepper, diced
- 2 medium carrots, sliced thinly
- 1 cup unsalted chicken broth
- 14.5 ounces no-salt-added diced tomatoes (canned)
- 1 teaspoon italian seasoning (salt-free)
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Bring a large pot of water to a boil. Cook the spaghetti according to package instructions, omitting any added salt. Once cooked, drain and set aside.
While the pasta is cooking, dice the chicken breast into bite-sized pieces.
In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the chicken pieces and cook for 5–7 minutes, or until fully cooked and lightly browned. Remove the chicken from the pan and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook for 2–3 minutes until translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.
Add the zucchini, red bell pepper, and carrots to the skillet. Sauté for 5–6 minutes, or until the vegetables are tender but still slightly crisp.
Pour in the unsalted chicken broth and the no-salt-added diced tomatoes (with their juices). Stir in the salt-free Italian seasoning, black pepper, and optional red pepper flakes. Let the mixture simmer for 5 minutes to allow the flavors to meld.
Return the cooked chicken to the skillet and toss to combine. Let it heat through for an additional 2 minutes.
Gently add the cooked spaghetti to the skillet, tossing everything together to coat the pasta evenly in the sauce.
Taste and adjust seasonings if needed (e.g., more black pepper or red pepper flakes for extra heat).
Serve immediately, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
1563 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.4 g | 62% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 493 mg | 21% | |
| Total Carbohydrate | 116.2 g | 42% | |
| Dietary Fiber | 25.2 g | 90% | |
| Total Sugars | 32.9 g | ||
| Protein | 163.4 g | 327% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 297 mg | 23% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3380 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.
