Chicken and Zucchini Pasta

Whole wheat spaghetti tossed with tender chicken pieces, garden-fresh zucchini, ripe Roma tomatoes, and fragrant herbs for a bright and satisfying meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 2
• Cuisine: Italian
• Difficulty: Easy
• Cost: $2.11/serving

Dietary

• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sodium
• Low-Sugar
• High-Protein

Tags

• sauté
• quick
• savory
• fresh
• comfort food

Ingredients

• 3 ounce whole wheat spaghetti
• 8 ounce chicken breast (boneless, skinless, diced)
• 1 tablespoon olive oil
• 1 zucchini (medium, quartered and sliced)
• 2 Roma tomatoes (diced)
• 1 clove garlic (minced)
• 2 tablespoon fresh basil (chopped)
• 1 tablespoon fresh parsley (chopped)
• 0.5 teaspoon dried oregano
• 0.25 teaspoon red pepper flakes
• 0.25 teaspoon black pepper

Instructions

1. Cook the whole wheat spaghetti according to package directions in unsalted boiling water until al dente. Drain and set aside, reserving 1/4 cup of the pasta cooking water.
2. While pasta cooks, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the diced chicken breast and cook for 5-7 minutes until browned and cooked through. Remove chicken from the skillet and set aside.
3. Add the sliced zucchini and minced garlic to the same skillet. Sauté for 4-5 minutes until the zucchini is tender-crisp.
4. Stir in the diced Roma tomatoes, fresh basil, fresh parsley, dried oregano, red pepper flakes (if using), and black pepper. Cook for 2-3 minutes, stirring gently, until tomatoes soften slightly.
5. Return the cooked chicken and drained pasta to the skillet with the vegetable mixture. Add the reserved pasta water and toss everything to combine, heating through for 1-2 minutes.
6. Serve immediately, ensuring all flavors meld.

Notes

Adding a splash of the pasta cooking water helps to create a light sauce and bind the ingredients.

Nutrition (per serving)

• Calories: 361
• Protein: 33.3 g
• Carbohydrates: 36.5 g
• Fat: 11.2 g
• Fiber: 7.7 g
• Sodium: 58 mg
• Saturated Fat: 1.5 g
• Sugar: 4.8 g
• Cholesterol: 80 mg