Heart-Healthy Penne Pasta with Chicken
Elevate your weeknight dinners with this satisfying Heart-Healthy Penne Pasta with Chicken, a vibrant spin on classic comfort food that’s both nutritious and full of flavor. Made with tender whole-grain penne pasta, lean boneless chicken breasts, and a medley of fresh vegetables like red bell peppers, zucchini, cherry tomatoes, and spinach, this dish is a colorful feast for the eyes and the palate. A drizzle of extra virgin olive oil, a splash of low-sodium chicken broth, and a squeeze of fresh lemon juice create a light yet flavorful sauce, while fragrant garlic and chopped basil bring an aromatic finish. Ready in just 40 minutes, this wholesome recipe is packed with protein, fiber, and heart-healthy ingredients, making it a perfect choice for health-conscious families. Enjoy it as a warm, comforting meal that pairs beautifully with a leafy salad or crusty whole-grain bread.
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Ingredients
- 12 ounces whole-grain penne pasta
- 2 pieces boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 3 whole garlic cloves
- 1 large red bell pepper
- 1 medium zucchini
- 1.5 cups cherry tomatoes
- 2 cups fresh spinach leaves
- 1 cup low-sodium chicken broth
- 1 large lemon
- 0.5 teaspoons black pepper
- 0.5 teaspoons sea salt
- 0.25 cup fresh basil leaves
Directions
Step 1
Start by cooking the whole-grain penne pasta according to the package instructions. Drain and set aside.
Step 2
While the pasta is cooking, season the chicken breasts with black pepper and sea salt.
Step 3
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the chicken breasts and cook for about 5-7 minutes on each side, or until fully cooked through and golden brown. Remove from the pan and let rest for a few minutes before slicing into thin strips.
Step 4
In the same skillet, add the remaining 2 tablespoons of olive oil. Mince the garlic cloves and add to the skillet, sautéing for about 1 minute until fragrant.
Step 5
Slice the red bell pepper into thin strips and dice the zucchini into small cubes. Add them to the skillet and sauté for 3-4 minutes.
Step 6
Halve the cherry tomatoes and add them to the skillet, cooking for another 3 minutes until they start to soften.
Step 7
Pour the low-sodium chicken broth into the skillet, and bring to a gentle simmer. Allow it to reduce slightly, about 2 minutes.
Step 8
Add the fresh spinach leaves to the skillet and stir well until wilted.
Step 9
Add the cooked penne pasta to the skillet, tossing everything together to combine.
Step 10
Squeeze the juice of the lemon over the pasta and toss to coat evenly.
Step 11
Add the sliced chicken back into the skillet, mixing it with the pasta and vegetables.
Step 12
Chop the fresh basil leaves and sprinkle them on top of the pasta before serving.
Step 13
Serve the heart-healthy penne pasta with chicken warm, garnished with extra basil if desired.
Nutrition Facts
| Serving size | (1669.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 2343.2 |
| Total Fat 65.4g | 0% |
| Saturated Fat 11.5g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 295.8mg | 0% |
| Sodium 3424.9mg | 0% |
| Total Carbohydrate 296.7g | 0% |
| Dietary Fiber 34.9g | 0% |
| Total Sugars 34.4g | |
| Protein 162.4g | 0% |
| Vitamin D 3.5IU | 0% |
| Calcium 256.2mg | 0% |
| Iron 19.5mg | 0% |
| Potassium 3398.3mg | 0% |
Source of Calories