Mediterranean Diet Spaghetti with Chicken and Vegetables

Savor the vibrant flavors of the Mediterranean with this wholesome and hearty Mediterranean Diet Spaghetti with Chicken and Vegetables. Made with nutrient-rich whole wheat spaghetti, tender strips of seasoned chicken breast, and a colorful medley of cherry tomatoes, zucchini, red bell peppers, and red onions, this dish is both delicious and nutritious. Infused with aromatic garlic, earthy oregano, and zesty lemon, every bite captures the essence of Mediterranean cuisine. Tossed in heart-healthy extra-virgin olive oil and finished with fresh parsley and optional Parmesan, this quick and easy pasta dinner is perfect for busy weeknights. Ready in just 45 minutes and packed with protein, fiber, and fresh vegetables, it’s a delightful way to enjoy a balanced meal inspired by the Mediterranean diet. Ideal for anyone seeking a flavorful, healthy twist on classic spaghetti recipes!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 12 oz Whole wheat spaghetti
• 1 lb Boneless, skinless chicken breast
• 2 cups Cherry tomatoes
• 1 medium Zucchini
• 1 large Red bell pepper
• 1 medium Red onion
• 4 cloves Garlic
• 4 tbsp Extra-virgin olive oil
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.5 tsp Crushed red pepper flakes
• 1 tsp Salt
• 0.5 tsp Ground black pepper
• 1 medium Lemon
• 0.25 cup Fresh parsley
• 0.25 cup Grated Parmesan cheese (optional)

Directions

Step 1

Bring a large pot of salted water to a boil and cook the whole wheat spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta cooking water before draining the spaghetti. Set spaghetti aside.

Step 2

While the pasta cooks, slice the chicken breast into thin strips and season with a pinch of salt, ground black pepper, and half the oregano and dried basil.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the chicken strips and cook, stirring occasionally, until golden brown and fully cooked (about 6-8 minutes). Remove the chicken from the skillet and set aside.

Step 4

In the same skillet, add the remaining 2 tablespoons of olive oil and lower the heat to medium. Finely chop the garlic and add it to the skillet, cooking until fragrant (about 30 seconds).

Step 5

Slice the red onion, zucchini, and red bell pepper into thin strips and add them to the skillet. Cook the vegetables, stirring frequently, until they are tender but still slightly crisp (about 5-7 minutes).

Step 6

Halve the cherry tomatoes and add them to the skillet, along with the remaining oregano, basil, crushed red pepper flakes, and a pinch of salt. Stir well and cook until the tomatoes soften slightly (about 3 minutes).

Step 7

Return the cooked chicken to the skillet and toss to combine with the vegetables.

Step 8

Add the cooked spaghetti to the skillet and toss to combine all ingredients. If the mixture seems dry, stir in a few tablespoons of the reserved pasta cooking water to loosen it.

Step 9

Zest the lemon and juice it into the skillet. Stir in the fresh parsley and toss again to evenly distribute the flavors.

Step 10

Serve immediately, garnished with grated Parmesan cheese (if desired).

Nutrition Facts

Serving size	(1774.9g)

Amount per serving	% Daily Value*
Calories	2165.9

Total Fat 91.2g	0%
Saturated Fat 23.5g	0%
Polyunsaturated Fat 0.2g
Cholesterol 433.2mg	0%
Sodium 5516.6mg	0%
Total Carbohydrate 151.4g	0%
Dietary Fiber 29.0g	0%
Total Sugars 37.1g
Protein 191.1g	0%

Vitamin D 22.7IU	0%
Calcium 942.5mg	0%
Iron 13.1mg	0%
Potassium 3685.2mg	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: 37.5%

Protein: 34.9%

Carbs: 27.6%