Low Sodium Rasta Pasta

Elevate your dinner game with this flavor-packed Low Sodium Rasta Pasta, a healthier twist on the Caribbean-inspired classic! Featuring tender strips of chicken coated in low-sodium jerk seasoning, vibrant tri-colored bell peppers, and a rich, creamy coconut milk sauce, this dish delivers bold flavors without the extra salt. Whole wheat penne pasta adds a hearty, wholesome base, while fresh parsley, scallions, and grape tomatoes lend a burst of freshness and color. Perfect for those looking to reduce sodium intake without compromising on taste, this easy and nutritious recipe comes together in just 45 minutes and is ideal for weeknight dinners or casual get-togethers. Get ready to savor this lighter take on a beloved comfort food classic!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 ounces whole wheat penne pasta
• 2 tablespoons olive oil
• 3 medium bell peppers (red, yellow, and green), sliced
• 1 large red onion, sliced
• 3 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into strips
• 2 tablespoons low-sodium jerk seasoning
• 1 cup grape tomatoes, halved
• 1 cup low-sodium chicken broth
• 1 cup coconut milk
• 1 cup parmesan cheese, grated
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped
• 2 scallions, chopped

Directions

Step 1

Bring a large pot of water to a boil. Cook the whole wheat penne pasta according to the package instructions, omitting any salt. Drain and set aside.

Step 2

In a large pan, heat the olive oil over medium heat. Add the sliced bell peppers and red onion. Sauté for about 5 minutes until the vegetables are softened.

Step 3

Add the minced garlic to the pan and sauté for about 1 minute until fragrant.

Step 4

Push the vegetables to one side of the pan and add the chicken strips to the other side. Sprinkle the chicken with the low-sodium jerk seasoning and cook until the chicken is no longer pink and cooked through, about 6-8 minutes.

Step 5

Add the grape tomatoes to the pan and cook for an additional 2 minutes until they start to soften.

Step 6

Stir in the low-sodium chicken broth and coconut milk, bringing the mixture to a gentle simmer for about 3 minutes.

Step 7

Reduce the heat and add the cooked pasta, parmesan cheese, and black pepper to the pan. Toss everything together until the pasta is evenly coated in the sauce.

Step 8

Remove from heat and sprinkle with fresh parsley and chopped scallions before serving.

Step 9

Serve the Low Sodium Rasta Pasta warm, and enjoy the rich and aromatic flavors.

Nutrition Facts

Serving size	(2247.8g)

Amount per serving	% Daily Value*
Calories	2838.2

Total Fat 78.5g	0%
Saturated Fat 25.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 592.6mg	0%
Sodium 1902.0mg	0%
Total Carbohydrate 327.4g	0%
Dietary Fiber 42.9g	0%
Total Sugars 63.4g
Protein 195.9g	0%

Vitamin D 31.8IU	0%
Calcium 1243.9mg	0%
Iron 20.2mg	0%
Potassium 4665.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.2%

Protein: 28.0%

Carbs: 46.8%