Amazing low calorie chicken pasta: 35 min

You know, pasta is just one of those eternal comfort foods, right? Even when I’m trying to be good and watch what I eat, a big ol’ bowl of pasta is still calling my name. For the longest time, I thought “healthy” and “pasta” were basically enemies. But that’s where this amazing low calorie chicken pasta recipe comes in! It proves you can have that satisfying, flavor-packed meal without all the heavy guilt. It’s like my Grandma Max always said, food should be love, and love shouldn’t weigh you down!

Why You’ll Love This Zesty Lemon Herb Low Calorie Chicken Pasta

Trust me, this dish is a game-changer! Here’s why it’s going to be your new go-to:

• Super Quick & Easy: I mean, you can whip this up in about 35 minutes from start to finish. Perfect for busy weeknights!
• Bursting with Flavor: The lemon and fresh herbs give it such a bright, zesty kick – it absolutely sings.
• Light & Healthy: It’s packed with lean protein and whole grains, but feels totally indulgent. Perfect for staying on track.
• Veggie-Packed: We sneak in onions, garlic, spinach, and cherry tomatoes, so you’re getting a good dose of goodness.
• So Versatile: Don’t have spinach? Throw in some zucchini! Want it spicier? Add some red pepper flakes! Easy peasy.
• Satisfies Cravings: You get all the deliciousness of pasta night without the heavy feeling.

Ingredients for Your Low Calorie Chicken Pasta

Alright, let’s get our mise en place ready! Having everything prepped makes cooking this zesty chicken pasta an absolute breeze. Here’s what you’ll need to grab:

• 8 oz whole wheat penne or rotini pasta
• 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
• 1 tablespoon olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup low sodium chicken broth
• 1/2 cup drained sun-dried tomatoes (packed in water work great!)
• 1 cup fresh spinach, give it a quick rough chop if the leaves are big
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh basil, roughly chopped
• Juice of 1 whole lemon (don’t skip this, it’s key!)
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper, to your taste
• Optional: A little grated Parmesan cheese for serving, if you’re feeling fancy!

Step-by-Step Guide to Making Low Calorie Chicken Pasta

Alright, let’s get this zesty pasta party started! It’s really not complicated at all, and before you know it, you’ll have a beautiful, healthy dinner on your plate. Follow these easy steps, and you’ll be enjoying this delicious low calorie chicken pasta in no time.

Cooking the Pasta and Preparing the Chicken

First things first, get that whole wheat pasta cooking in a big pot of generously salted boiling water. Cook it according to the package directions until it’s just right – al dente is the way to go! Before you drain it, be sure to scoop out about half a cup of that starchy pasta water; it’s our little secret for a great sauce later. While the pasta’s doing its thing, season your chicken cubes with salt, pepper, and that dried oregano. Toss ’em into a hot skillet with a little olive oil (or cooking spray if you’re going super light!) and cook until they’re golden brown and cooked through, about 5-7 minutes. For more chicken breast tips, check out these simple bake recipes or these boneless chicken breast ideas. Don’t crowd the pan, or the chicken will steam instead of brown! Once it’s done, take it out and set it aside.

Building the Flavor Base

Now, into that same skillet, toss in your chopped onion. Let it soften up for a few minutes until it’s nice and tender. Then, add in your minced garlic and give it a stir for about a minute until it smells amazing. Pour in that low sodium chicken broth, and here’s a little trick: use your spoon to scrape up all those tasty browned bits stuck to the bottom of the pan. That’s pure flavor, my friends! Bring the broth to a gentle simmer.

Combining Ingredients for Your Low Calorie Chicken Pasta

It’s time to bring it all together! Pop that cooked chicken back into the skillet with the onions and broth. Now, grab your drained sun-dried tomatoes, fresh spinach, and those halved cherry tomatoes – toss them right in. Stir everything around; you’ll see the spinach wilt down in just a couple of minutes. Next, add in your perfectly cooked pasta. Pour in the fresh lemon juice and sprinkle in that chopped basil. Give it all a good toss to combine everything beautifully. If it looks a little dry, don’t freak out! Just splash in a bit of that reserved pasta water you saved earlier. This helps create a lovely, light sauce that coats everything just right. Give it a final taste and add salt and pepper if needed.

Tips for the Perfect Low Calorie Chicken Pasta

Making this already simple dish even better is totally doable! Here are a few little tricks I swear by to make sure my low calorie chicken pasta turns out absolutely perfect every single time. Trust me, these small adjustments make a big difference!

Don’t Skimp on the Lemon Zest! While we’re using the lemon juice for tang, grating a little lemon zest into the mix along with the juice adds this incredible fragrant punch that takes the whole dish up a notch. It brightens everything up, and it’s such an easy way to boost that fresh flavor.

Whole Wheat is Best, But Other Pastas Work Too! I really love using whole wheat pasta for the extra fiber and that slightly nutty taste it brings – you can find loads of great ideas for it here. However, if you don’t have it on hand or have other preferences, feel free to use regular pasta, rotini, or even penne. Just be mindful of portion sizes if you switch to white pasta, as it can be a bit more calorie-dense.

Sneak in More Veggies! This recipe is a fantastic base for adding *all* sorts of vegetables. Love broccoli? Throw in some steamed florets. Have leftover bell peppers? Slice ’em up and sauté them with the onions. It’s a wonderful lean protein and veggie dish all in one, and you can read more about healthy chicken veggie pasta variations if you’re looking for inspiration!

Ingredient Notes and Substitutions for This Healthy Chicken Pasta

Let’s chat about a few things in this recipe that might need a little extra explanation or a quick swap-out, so you can make this fabulous low calorie chicken pasta exactly how you want it!

Sun-Dried Tomatoes: I call for drained sun-dried tomatoes, usually those packed in water for a lighter option. If all you can find are oil-packed ones, just give them a really good drain and maybe even a quick pat with a paper towel to get rid of excess oil. Totally worth it for that sweet, intense tomato flavor!

Herbs & Aromatics: Fresh basil is amazing here, giving it that pop of freshness. But honestly, a little dried basil can work in a pinch if you don’t have fresh on hand. Same with the onion and garlic – use onion powder or garlic powder if you’re really in a rush, just start with a smaller amount.

Pasta Swap: If whole wheat pasta isn’t your jam, or you need gluten-free, no worries! You can totally use regular penne, rotini, or even spaghetti. Just keep an eye on your portion size as different pastas have different calorie counts.

Frequently Asked Questions About Low Calorie Chicken Pasta

Got questions about whipping up this zesty, healthy chicken pasta? I’ve got you covered! Here are some common things folks ask:

Can I use different types of pasta?

Absolutely! While I love whole wheat for the extra fiber, feel free to use your favorite pasta. Regular penne, rotini, spaghetti, or even gluten-free options work wonderfully. Just remember that nutrition counts can change slightly with different pasta types, so keep that in mind for your diet tracking.

How can I make this recipe spicier?

Oh, if you like a little heat, this is easy to adjust! I suggest adding a pinch of red pepper flakes when you sauté the onions and garlic. You could also stir in a dash of your favorite hot sauce at the end, or even serve it with a side of jalapeños if you’re feeling brave! It’s a great way to make a quick low cal pasta really exciting.

Is this recipe good for meal prep?

Yes, this low calorie chicken pasta is fantastic for meal prep! Once cooled, store it in airtight containers in the fridge for up to 3-4 days. I find it reheats beautifully in the microwave or even on the stovetop with a splash of water. It’s a lifesaver for quick lunches! If you need more ideas for meal prep low calorie chicken pasta, I’ve got a whole bunch.

Can I add more vegetables?

Please do! This recipe is super forgiving. Feel free to toss in some chopped zucchini, steamed broccoli florets, snap peas, or even some chopped bell peppers when you add the spinach and cherry tomatoes. More veggies just mean more flavor and nutrients!

Nutritional Information for This Diet Friendly Chicken Meal

Just so you know where we’re at, here’s a little peek at the estimated nutritional stuff for one serving of this tasty dish. Remember, these numbers can wiggle a bit depending on the exact brands you use and if you add that optional cheesy sprinkle!

• Serving Size: 1 serving
• Calories: About 450
• Fat: Around 12g (with about 3g being saturated)
• Protein: A solid 30g
• Carbohydrates: Roughly 55g
• Fiber: A great 8g
• Sodium: Approximately 400mg

Share Your Zesty Lemon Herb Low Calorie Chicken Pasta Creations!

Now that you’ve made this incredible low calorie chicken pasta, I’d just LOVE to hear about it! Did you try any fun veggie swaps? How did your family like it? Drop a comment below and tell me all about it! And if you share a pic on social media, be sure to tag me – I can’t wait to see your beautiful dishes!

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