Lo-Cal Chicken Primavera
A light, flavorful chicken and vegetable pasta dish with garlic, parsley, and a creamy milk sauce, perfect for a healthy weeknight dinner for the whole family.
Ingredients
Instructions
- Cook the linguini pasta until al dente according to package instructions.
- Cut the chicken breasts into strips and chop the garlic clove.
- In a pan, sauté the chicken, garlic, parsley flakes, pepper, salt, and half a stick of margarine until the chicken is halfway cooked.
- Steam the broccoli halfway, then add it to the pan with the chicken and sauté together.
- Pour in the 2% milk and cook until the chicken is fully cooked and the sauce slightly thickens.
- Once the pasta is cooked, add the remaining half stick of margarine and mix well.
- Combine the cooked chicken and broccoli mixture with the pasta, stir to combine, and serve.
Tips & Substitutions
To enhance flavor, consider marinating the chicken in lemon juice and herbs before cooking. If you're looking for a lower-calorie option, swap linguini for zucchini noodles. Fresh vegetables like bell peppers or carrots can be added for extra crunch. For a richer flavor, you can use olive oil instead of margarine. This dish pairs beautifully with Italian recipes like Florentine Stuffed Shells.
Serving Suggestions
Serve this dish garnished with additional parsley flakes for a pop of color. It pairs well with a simple green salad or garlic bread on the side. For a more substantial meal, consider adding a protein-rich side, such as roasted chickpeas or a light protein like lemon chicken piccata.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a skillet over low heat with a splash of milk to keep the sauce creamy. Alternatively, you can microwave in short intervals, stirring occasionally to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Chicken Primavera contains roughly 294 calories, with 15g protein, 31g carbohydrates, and 12g fat. It is an excellent source of vitamin C (57% of the Daily Value) and protein (30% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 2000mg per serving (87% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of pasta?
Yes, you can substitute linguini with any pasta of your choice, such as whole wheat or gluten-free options. Just adjust the cooking time according to the type of pasta you choose to ensure it reaches al dente texture.
How can I make this dish vegetarian?
To make a vegetarian version, replace the chicken with sautéed mushrooms or tofu for protein. You can also add more vegetables, such as bell peppers or zucchini, to enhance the dish without compromising on flavor.
What can I do if the sauce is too thin?
If your sauce turns out too thin, simmer it on low heat for a few extra minutes to thicken. You can also mix a teaspoon of cornstarch with a little cold water and stir it into the sauce, cooking until it thickens to your desired consistency.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).