By Lumkilembeje@gmail .com
Healthy Chicken Pasta
4 steps
Prep:5minCook:25min
If you love pasta, but are trying to cut down on your calorie intake, you will love this healthy chicken pasta recipe.
This quick and easy healthy chicken pasta recipe is also great for lunch. Make a double portion and pack the family’s lunchboxes for the following day using the leftovers.
Updated at: Thu, 25 Apr 2024 15:07:03 GMT
Nutrition balance score
Great
Glycemic Index
45
Low
Glycemic Load
21
High
Nutrition per serving
Calories392.7 kcal (20%)
Total Fat9.1 g (13%)
Carbs45.5 g (17%)
Sugars6.4 g (7%)
Protein33.4 g (67%)
Sodium308.8 mg (15%)
Fiber6.2 g (22%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
2chicken breasts boneless
skin removed
1 Tbspolive oil
plus extra for rubbing
2garlic cloves
finely chopped
chilli flakes
or more depending on your tolerance
1 Tbsptomato purée
300gcan italian style tomatoes
1 cupchicken stock
good quality
sea salt
freshly ground black pepper
2 Tbspitalian seasoning
2 Tbspsmoked paprika
200gwholewheat fusilli
or penne pasta
200gbroccoli
sliced into bite-sized chunks
125gbaby spinach
washed, optional
0.5 bunchfresh basil leaves
optional
1 Tbspparmesan
finely grated, optional
Instructions
Step 1
Carefully slice the chicken breast almost in half horizontally, not quite cutting through to the other edge. Keep that edge intact and open up the breast like you are opening up a book. This will make the meat a uniform thickness to ensure quick and even cooking. Heat large saucepan, rub the chicken with a little oil and season with a bit of salt and pepper, 1 tbsp of Italian seasoning and smoked paprika. Then fry for 3–5 minutes on each side. Set aside to rest for 5 minutes before slicing into bite-sized pieces.
Knife
chicken breasts boneless2
olive oil1 Tbsp
sea salt
freshly ground black pepper
italian seasoning2 Tbsp
smoked paprika2 Tbsp
Step 2
In the same large saucepan over a medium–low heat. Add the olive oil to the pan. Once warm, add the garlic and chilli flakes and cook for 2 minutes, then stir in the tomato purée and cook for 2 more minutes. Add the canned tomatoes and stock to the pan, season with Italian seasoning, paprika and pepper, stir to mix well and reduce the heat to a gentle simmer. Leave to simmer gently while you prepare the rest of the dish.
olive oil1 Tbsp
garlic cloves2
tomato purée1 Tbsp
can italian style tomatoes300g
sea salt
freshly ground black pepper
italian seasoning2 Tbsp
Step 3
Bring a large saucepan of salted water to the boil, add the pasta and cook according to the packet instructions. Add the broccoli 3 minutes before the end of cooking. Drain thoroughly.
wholewheat fusilli200g
broccoli200g
Step 4
Add the cooked pasta and broccoli to the pan with the tomato sauce (if the sauce has thickened too much while simmering then add a little hot water from the pasta). Stir to mix well and then add the chicken, spinach and basil leaves (if using). Season again with plenty of black pepper and allow the spinach and basil to wilt. Sprinkle with Parmesan, if using, and serve.
baby spinach125g
fresh basil leaves0.5 bunch
parmesan1 Tbsp
sea salt
freshly ground black pepper
Notes
438 liked
50 disliked
Delicious
Easy
Go-to
Makes leftovers
Fresh
We'd definitely make this again and could easily be a vegetarian dish if you wanted it to be!
3 Likes