Healthy Chicken Pasta

Healthy Chicken Pasta Recipe from Italy

Region / culture: Italy | Preparation time: 15 minutes | Cooking time: 25 minutes | Servings: 4

Introduction

This Healthy Chicken Pasta recipe is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with fresh spinach, grilled chicken breast, and flavorful seasonings, this pasta dish is sure to become a family favorite.

History

This recipe is a modern twist on traditional pasta dishes, incorporating healthy ingredients like spinach and lean chicken breast. It is a great way to enjoy a classic comfort food while still maintaining a balanced and nutritious diet.

Ingredients

8 oz (227 g) of fresh pasta shells, or 6 oz (170 g) of dry pasta shells
1.25 lb (567 g) of fresh spinach
1 lb (454 g) of grilled chicken breast, cut into 1" cubes
4 medium cloves of garlic, finely chopped
1 tsp of olive oil, or vegetable spray
1 cup of chicken broth
0.5 tsp of nutmeg or mace
salt and pepper to taste
0.5 cup of grated parmesan

How to prepare

Cook the spinach in the broth until tender. Drain and reserve the broth. Remove excess liquid by mashing.
Cook the pasta.
Preheat a sauté pan or heavy skillet over medium heat. Add the oil or vegetable spray and sauté the garlic, stirring constantly, until it turns white. Do not allow it to brown.
Add the spinach, nutmeg or mace, salt, and pepper.
Add the chicken pieces to the spinach. Stir and turn, adding a small amount of the reserved cooking broth.
Continue stirring and turning the spinach until it is hot, adding more broth as needed.
Remove the pasta and immediately drain. Add the shells to the spinach mixture and blend well. Serve immediately with Parmesan cheese.

Variations

Substitute whole wheat pasta for a healthier option.
Add cherry tomatoes or roasted red peppers for extra flavor.
Use different herbs and spices, such as basil or oregano, to change up the taste.

Cooking Tips & Tricks

Be sure to cook the spinach until it is tender, but not overcooked.

- Sautéing the garlic until it turns white will help to release its flavor without burning it.

- Adding a small amount of the reserved cooking broth to the chicken and spinach mixture will help to keep it moist and flavorful.

Serving Suggestions

This dish pairs well with a side salad or steamed vegetables for a complete and satisfying meal.

Cooking Techniques

Sautéing the garlic and spinach in chicken broth helps to infuse the dish with flavor while keeping it moist and tender.

Ingredient Substitutions

Feel free to swap out the spinach for kale or Swiss chard, or use tofu or shrimp instead of chicken for a different protein source.

Make Ahead Tips

You can prepare the spinach and chicken mixture ahead of time and store it in the refrigerator until ready to serve. Simply reheat and toss with cooked pasta when you're ready to eat.

Presentation Ideas

Garnish the dish with fresh herbs, such as parsley or basil, and a sprinkle of extra Parmesan cheese for a beautiful presentation.

Pairing Recommendations

This Healthy Chicken Pasta pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through.

Nutrition Information

Calories per serving

Each serving of this Healthy Chicken Pasta recipe contains approximately 400 calories.

Carbohydrates

This Healthy Chicken Pasta recipe contains approximately 45 grams of carbohydrates per serving.

Fats

Each serving of this dish contains around 10 grams of fat.

Proteins

With grilled chicken breast as the main protein source, this recipe provides about 30 grams of protein per serving.

Vitamins and minerals

Spinach is a rich source of vitamins A, C, and K, as well as minerals like iron and calcium. This dish is a great way to incorporate these essential nutrients into your diet.

Alergens

This recipe contains dairy (Parmesan cheese) and gluten (pasta shells). It may not be suitable for individuals with dairy or gluten allergies.

Summary

Overall, this Healthy Chicken Pasta recipe is a well-balanced dish that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

This Healthy Chicken Pasta recipe is a delicious and nutritious meal that is easy to make and perfect for busy weeknights. Packed with fresh ingredients and flavorful seasonings, this dish is sure to satisfy your cravings while keeping you on track with your healthy eating goals. Enjoy!

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a warm summer day, and I was visiting my dear friend Margaret in her cozy little cottage by the sea. Margaret was always full of surprises, and that day was no different. As we sat in her sunlit kitchen sipping on tea, she reached into a worn recipe box and pulled out a faded piece of paper.

"Have you ever tried making healthy chicken pasta, my dear?" she asked with a mischievous twinkle in her eye.

I shook my head, intrigued by the idea of combining my love for pasta with a healthier twist. Margaret handed me the recipe, telling me it was a family secret that had been passed down for generations. I studied the ingredients and instructions carefully, feeling a rush of excitement at the thought of trying something new.

Later that evening, Margaret and I gathered in her kitchen to prepare the dish together. The aroma of garlic and herbs filled the air as we chopped vegetables, boiled pasta, and cooked the chicken until it was tender and juicy. Margaret shared stories of her grandmother, who had taught her the recipe when she was just a little girl.

"It's all about balance and moderation, my dear," Margaret said as she sprinkled freshly grated Parmesan cheese over the steaming pasta. "Eating healthy doesn't have to mean sacrificing flavor or enjoyment. It's about nourishing both body and soul."

I couldn't agree more. As we sat down to enjoy our meal, I marveled at how delicious and satisfying the healthy chicken pasta was. The flavors were rich and complex, the textures perfectly balanced. I felt a sense of gratitude for Margaret's generosity in sharing her family recipe with me.

Over the years, I have made healthy chicken pasta countless times, each time adding my own twist to the dish. I've experimented with different herbs and vegetables, swapped out whole wheat pasta for gluten-free alternatives, and even tried using tofu or shrimp instead of chicken. But no matter how I choose to prepare it, the recipe always brings me back to that sunny afternoon in Margaret's kitchen.

I've shared the recipe with friends and family, who have all raved about its deliciousness and healthfulness. Some have even asked me to teach them how to make it, just as Margaret taught me. I feel a sense of pride in passing on this culinary tradition, knowing that it will continue to bring joy and nourishment to those I care about.

As I sit here reminiscing about the journey that led me to discover the recipe for healthy chicken pasta, I am filled with gratitude for the people and experiences that have shaped my love of cooking. From Margaret's kitchen by the sea to my own cozy home, each meal I prepare is a testament to the power of food to connect us, nourish us, and bring us together.

And so, as I take another bite of the delicious pasta that has become a staple in my culinary repertoire, I raise a toast to Margaret, to her grandmother, and to all those who have shared their recipes and traditions with me. May we continue to savor the flavors of the past and create new memories for the future, one delicious meal at a time. Cheers to healthy chicken pasta, and to the joys of cooking and sharing good food with the ones we love.