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Description
A light and flavorful pasta dish featuring chicken, vegetables, and a zesty lemon herb sauce, perfect for a healthy meal.
Ingredients
Scale
- 8 oz whole wheat penne or rotini pasta
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup low sodium chicken broth
- 1/2 cup drained sun-dried tomatoes
- 1 cup fresh spinach
- 1/2 cup cherry tomatoes, halved
- 1/4 cup fresh basil, chopped
- Juice of 1 lemon
- 1 tsp dried oregano
- Salt and black pepper to taste
- Optional: grated Parmesan cheese for serving
Instructions
- Cook pasta according to package directions. Drain, reserving 1/2 cup of pasta water.
- Season chicken cubes with salt, pepper, and oregano.
- Heat olive oil in a large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 5-7 minutes. Remove chicken from skillet and set aside.
- Add chopped onion to the same skillet, cooking until softened, about 3-4 minutes. Add minced garlic and cook for another minute until fragrant.
- Pour in chicken broth and scrape up any browned bits from the bottom of the skillet. Bring to a simmer.
- Return cooked chicken to the skillet. Stir in sun-dried tomatoes, spinach, and cherry tomatoes. Cook until spinach wilts, about 2-3 minutes.
- Add cooked pasta to the skillet. Pour in lemon juice and chopped fresh basil. Toss everything together, adding a splash of reserved pasta water if needed to create a light sauce consistency.
- Taste and adjust seasoning with salt and pepper. Serve immediately, optionally topped with a sprinkle of Parmesan cheese.
Notes
- For an even lower calorie option, use cooking spray instead of olive oil.
- Use sun-dried tomatoes packed in water and drain them well to reduce oil content.
- Serve with a light sprinkle of Parmesan cheese to keep calories in check.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 8g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 55g
- Fiber: 8g
- Protein: 30g
- Cholesterol: 80mg