Mediterranean Diet Spaghetti with Chicken and Vegetables
Elevate your weeknight dinner routine with this vibrant Mediterranean Diet Spaghetti with Chicken and Vegetables. Packed with wholesome ingredients like whole wheat spaghetti, tender chicken breast, and a colorful medley of fresh veggies—zucchini, bell peppers, and cherry tomatoes—this dish is a celebration of flavor and nutrition. Infused with fragrant herbs like oregano and basil, and brightened with fresh parsley and a zesty splash of lemon, it embodies the heart-healthy Mediterranean lifestyle. Topped with optional Parmesan cheese, this simple yet sophisticated recipe comes together in just 45 minutes. Perfect for a light yet satisfying family dinner, this dish pairs beautifully with a crisp side salad or a slice of crusty whole-grain bread. Keywords: Mediterranean diet, spaghetti with chicken, healthy pasta recipe, quick weeknight dinner ideas.
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 1 lb Boneless, skinless chicken breast
- 2 cups Cherry tomatoes
- 1 medium Zucchini
- 1 large Red bell pepper
- 1 medium Red onion
- 4 cloves Garlic
- 4 tbsp Extra-virgin olive oil
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Crushed red pepper flakes
- 1 tsp Salt
- 0.5 tsp Ground black pepper
- 1 medium Lemon
- 0.25 cup Fresh parsley
- 0.25 cup Grated Parmesan cheese (optional)
Instructions
Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta cooking water before draining the spaghetti. Set spaghetti aside.
While the pasta cooks, slice the chicken breast into thin strips and season with a pinch of salt, ground black pepper, and half the oregano and dried basil.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken strips and cook, stirring occasionally, until golden brown and fully cooked (about 6-8 minutes). Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 2 tablespoons of olive oil and lower the heat to medium. Finely chop the garlic and add it to the skillet, cooking until fragrant (about 30 seconds).
Slice the red onion, zucchini, and red bell pepper into thin strips and add them to the skillet. Cook the vegetables, stirring frequently, until they are tender but still slightly crisp (about 5-7 minutes).
Halve the cherry tomatoes and add them to the skillet, along with the remaining oregano, basil, crushed red pepper flakes, and a pinch of salt. Stir well and cook until the tomatoes soften slightly (about 3 minutes).
Return the cooked chicken to the skillet and toss to combine with the vegetables.
Add the cooked spaghetti to the skillet and toss to combine all ingredients. If the mixture seems dry, stir in a few tablespoons of the reserved pasta cooking water to loosen it.
Zest the lemon and juice it into the skillet. Stir in the fresh parsley and toss again to evenly distribute the flavors.
Serve immediately, garnished with grated Parmesan cheese (if desired).
Nutrition Facts
Calories |
2166 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.2 g | 117% | |
| Saturated Fat | 23.5 g | 118% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 5517 mg | 240% | |
| Total Carbohydrate | 151.4 g | 55% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 37.1 g | ||
| Protein | 191.1 g | 382% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 942 mg | 72% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3685 mg | 78% | |
*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.
