Description
A nutritious and satisfying pasta dish combining lean chicken, fresh vegetables, and whole-grain pasta, bursting with bright lemon flavors.
Ingredients
Scale
- 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
- 8 ounces whole-grain or high-protein pasta (penne or fusilli recommended)
- 2 tablespoons extra virgin olive oil, divided
- 2 garlic cloves, minced
- 1 medium yellow bell pepper, sliced thin
- 1 medium zucchini, cut into half-moons
- 1 cup cherry tomatoes, halved
- 1 cup low-sodium chicken broth
- Zest of 1 lemon
- 3 tablespoons freshly squeezed lemon juice
- 1/3 cup grated Parmesan cheese (optional)
- 1/4 cup fresh basil leaves, roughly chopped
- Salt and freshly ground black pepper, to taste
- Pinch of red pepper flakes (optional)
Instructions
- Bring a large pot of salted water to a boil. Add 8 ounces of whole-grain or high-protein pasta and cook according to package instructions until al dente, about 9-11 minutes. Drain, reserving 1/2 cup of pasta water, and set aside.
- While the pasta cooks, season 1 pound of chicken breast pieces with salt, pepper, and a pinch of red pepper flakes if using. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
- Add chicken to the hot skillet in a single layer. Let it sear without moving for 3-4 minutes until golden, then stir and cook for another 3-4 minutes until cooked through and no longer pink inside. Remove chicken from the skillet and set aside.
- In the same skillet, add another tablespoon of olive oil. Toss in minced garlic and cook for about 30 seconds until fragrant. Add sliced yellow bell pepper and zucchini, sautéing for 4-5 minutes until crisp-tender.
- Stir in the low-sodium chicken broth and halved cherry tomatoes. Bring to a gentle simmer and cook for 3-4 minutes until tomatoes soften but still hold their shape.
- Return the cooked chicken to the skillet along with the drained pasta. Add lemon zest and freshly squeezed lemon juice. Toss everything together, adding reserved pasta water a little at a time to loosen the sauce as needed. Cook for another 2 minutes until heated through and coated.
- Remove from heat and stir in grated Parmesan cheese and chopped fresh basil. Taste and adjust seasoning with salt and pepper.
Notes
For a richer flavor, consider adding diced onion when sautéing the garlic. Use seasonal vegetables for variations in flavor.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 6g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 75mg