15Minute Cheesy Chicken Pasta and Vegetables Averie Cooks Recipe from www.pinterest.com
Introduction
Pasta is a staple food in many households around the world. It is versatile, easy to cook, and can be paired with various sauces, meats, and vegetables. However, pasta is often associated with being unhealthy due to the high amount of carbohydrates it contains. In this article, we will share a healthy pasta recipe with chicken that is both nutritious and delicious.
Ingredients
For this recipe, you will need the following ingredients:
2 boneless, skinless chicken breasts
2 tablespoons of olive oil
1 onion, finely chopped
3 garlic cloves, minced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 can of diced tomatoes
1/2 cup of chicken broth
1/2 cup of white wine
1 teaspoon of dried basil
1 teaspoon of dried oregano
1/2 teaspoon of red pepper flakes
Salt and pepper to taste
8 oz. of whole wheat pasta
2 tablespoons of freshly grated Parmesan cheese
1 tablespoon of chopped fresh parsley
Choosing the Right Ingredients
To make this recipe as healthy as possible, we recommend choosing high-quality ingredients. Look for organic chicken that is free-range and hormone-free. Use extra-virgin olive oil, which is rich in healthy monounsaturated fats. Choose whole wheat pasta instead of regular pasta, as it contains more fiber and nutrients. Use fresh herbs instead of dried herbs whenever possible.
Instructions
1. Preheat the oven to 375°F. 2. Season the chicken breasts with salt and pepper. 3. Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat. Add the chicken breasts and cook for 5-7 minutes on each side, until browned. Remove the chicken from the skillet and set aside. 4. Add another tablespoon of olive oil to the skillet. Add the onion and garlic and cook for 2-3 minutes, until softened. 5. Add the red and yellow bell peppers and cook for another 2-3 minutes, until tender. 6. Add the diced tomatoes, chicken broth, white wine, basil, oregano, red pepper flakes, salt, and pepper. Bring the mixture to a boil and then reduce the heat to low. Simmer for 10-15 minutes, until the sauce has thickened. 7. While the sauce is simmering, cook the pasta according to the package instructions. Drain the pasta and set aside. 8. Return the chicken breasts to the skillet, nestling them in the sauce. Transfer the skillet to the oven and bake for 20-25 minutes, until the chicken is cooked through. 9. Remove the skillet from the oven and sprinkle the Parmesan cheese over the chicken and sauce. Return the skillet to the oven and bake for another 5 minutes, until the cheese is melted and bubbly. 10. Remove the skillet from the oven and sprinkle the chopped parsley over the top. 11. Serve the chicken and sauce over the cooked pasta.
Additional Tips
To make this recipe even healthier, you can add more vegetables to the sauce. Try adding zucchini, eggplant, or spinach for extra fiber and nutrients. You can also use low-sodium chicken broth to reduce the sodium content of the dish.
Nutrition
This healthy pasta recipe with chicken provides a balanced combination of protein, carbohydrates, and healthy fats. Here is the nutrition information per serving:
Calories: 450
Protein: 34g
Carbohydrates: 43g
Fiber: 8g
Fat: 13g
Saturated Fat: 3g
Cholesterol: 80mg
Sodium: 450mg
Sugar: 9g
Conclusion
This healthy pasta recipe with chicken is a delicious and nutritious way to enjoy your favorite comfort food. By using high-quality ingredients and adding plenty of vegetables, you can create a dish that is both satisfying and good for you. Give this recipe a try and enjoy a healthy and delicious meal tonight!