Simple Chicken and Pasta Primavera Low Cal
Savor a wholesome and vibrant meal with our *Simple Chicken and Pasta Primavera Low Cal*! This healthy weeknight dinner combines tender, seasoned chicken breast with nutrient-packed vegetables like zucchini, bell peppers, cherry tomatoes, and spinach, all tossed with hearty whole wheat penne. A touch of garlic and a drizzle of olive oil elevate the flavors, while optional Parmesan adds a delightful finishing note. Ready in just 35 minutes, this low-calorie pasta primavera is perfect for those seeking a light yet satisfying dish. Ideal for meal prep or a quick family meal, it’s a delicious way to sneak in extra veggies while keeping things wholesome and flavorful.
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Recipe Information
Ingredients
- 1 pound Boneless, skinless chicken breast
- 8 ounces Penne pasta (whole wheat preferred)
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 2 medium Zucchini, sliced into half-moons
- 2 medium Bell peppers, diced (any color)
- 1 cup Cherry tomatoes, halved
- 2 cups Fresh spinach
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Crushed red pepper flakes (optional)
- 0.25 cup Grated Parmesan cheese (optional for garnish)
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat penne pasta according to the package instructions until al dente. Reserve 1/2 cup of pasta water, then drain and set aside.
While the pasta cooks, season the chicken breasts with a pinch of salt and black pepper.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 4-5 minutes per side, or until fully cooked and the internal temperature reaches 165°F (74°C). Remove the chicken from the skillet and let it rest for a few minutes before slicing it into thin strips.
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 zucchini and diced bell peppers to the skillet. Cook for 4-5 minutes, stirring occasionally, until the vegetables are slightly tender.
Stir in the cherry tomatoes and cook for another 2 minutes until softened.
Add the fresh spinach to the skillet and cook for 1-2 minutes until wilted.
Reduce the heat to low and add the cooked pasta to the skillet with the vegetables. Toss everything together. If the mixture seems dry, stir in a splash of the reserved pasta water.
Add the sliced chicken back to the skillet and stir to combine. Season the entire dish with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and the optional crushed red pepper flakes for a hint of heat.
Serve immediately, garnished with grated Parmesan cheese if desired.
Nutrition Facts
Calories |
2244 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 69.1 g | 89% | |
| Saturated Fat | 21.3 g | 106% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 2518 mg | 109% | |
| Total Carbohydrate | 208.7 g | 76% | |
| Dietary Fiber | 26.5 g | 95% | |
| Total Sugars | 26.4 g | ||
| Protein | 203.4 g | 407% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 927 mg | 71% | |
| Iron | 17.4 mg | 97% | |
| Potassium | 3704 mg | 79% | |
*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.
