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Healthy Chicken And Pasta Recipes
Healthy Chicken and Pasta Recipes
Chicken and pasta is a classic combination that provides a comforting and satisfying meal. By using whole grain pasta and lean chicken, you can create dishes that are not only delicious but also nutritious. Here are some healthy chicken and pasta recipes that are easy to prepare and packed with flavor.
Benefits of Chicken and Pasta
Combining chicken with pasta offers numerous health benefits:
- High in Protein: Chicken provides lean protein essential for muscle growth and repair.
- Whole Grains: Using whole grain pasta adds fiber and essential nutrients.
- Versatile: The combination can be adapted to various cuisines and flavor profiles.
- Balanced Nutrition: Together, they make a balanced meal with proteins, carbs, and essential vitamins and minerals.
Chicken and Broccoli Pasta
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 2 cups broccoli florets
- 8 ounces whole grain pasta (penne or fusilli)
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1/4 cup grated Parmesan cheese
- 1/4 cup low-sodium chicken broth
- Juice of 1 lemon
- Salt and pepper to taste
- Red pepper flakes (optional)
- Fresh parsley for garnish
Instructions:
- Cook Pasta: Cook the pasta according to package instructions. During the last 3 minutes of cooking, add the broccoli florets. Drain and set aside.
- Cook Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned and cooked through. Remove from skillet and set aside.
- Prepare Sauce: In the same skillet, add the remaining olive oil and garlic. Sauté for 1 minute until fragrant. Add the chicken broth and lemon juice, stirring to combine.
- Combine: Return the chicken to the skillet and add the cooked pasta and broccoli. Toss to coat everything in the sauce.
- Finish: Sprinkle with Parmesan cheese, salt, pepper, and red pepper flakes if using. Garnish with fresh parsley before serving.
Chicken and Spinach Pasta
Ingredients:
- 1 pound boneless, skinless chicken breasts, sliced into thin strips
- 8 ounces whole grain pasta (spaghetti or linguine)
- 3 cups fresh spinach leaves
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1/4 cup grated Parmesan cheese
- 1/2 cup low-sodium chicken broth
- 1/4 cup plain Greek yogurt
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Cook Pasta: Cook the pasta according to package instructions. Drain and set aside.
- Cook Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken strips and cook until browned and cooked through. Remove from skillet and set aside.
- Cook Vegetables: In the same skillet, add the remaining olive oil and garlic. Sauté for 1 minute until fragrant. Add the cherry tomatoes and cook for another 2-3 minutes until they begin to soften.
- Prepare Sauce: Add the chicken broth and Greek yogurt to the skillet, stirring until smooth. Add the fresh spinach and cook until wilted.
- Combine: Return the chicken to the skillet and add the cooked pasta. Toss to coat everything in the sauce.
- Finish: Sprinkle with Parmesan cheese, salt, and pepper. Garnish with fresh basil before serving.
Chicken Pesto Pasta
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 8 ounces whole grain pasta (penne or farfalle)
- 1 cup cherry tomatoes, halved
- 1/2 cup homemade or store-bought pesto
- 2 tablespoons olive oil
- 1/4 cup grated Parmesan cheese
- Salt and pepper to taste
- Pine nuts for garnish (optional)
- Fresh basil for garnish
Instructions:
- Cook Pasta: Cook the pasta according to package instructions. Drain and set aside.
- Cook Chicken: Heat olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned and cooked through. Remove from skillet and set aside.
- Combine Ingredients: In the same skillet, add the cooked pasta, cherry tomatoes, and pesto. Toss to coat evenly.
- Add Chicken: Return the chicken to the skillet and mix well.
- Finish: Sprinkle with Parmesan cheese, salt, and pepper. Garnish with pine nuts and fresh basil before serving.
Tips for Healthy Chicken and Pasta Recipes
- Use Whole Grain Pasta: Whole grain pasta adds fiber and nutrients.
- Lean Chicken: Choose boneless, skinless chicken breasts for a lean protein source.
- Fresh Ingredients: Use fresh vegetables and herbs for the best flavor and nutrition.
- Control Portions: Be mindful of portion sizes to keep meals balanced.
Conclusion
Healthy chicken and pasta recipes are a perfect way to enjoy a delicious and nutritious meal. From chicken and broccoli pasta to chicken spinach pasta and chicken pesto pasta, these dishes are easy to prepare and packed with flavor. Enjoy these wholesome recipes for a balanced and satisfying meal.