Lo-Fat Chicken With Vegies And Pasta
A light, flavorful chicken and vegetable dish served over pasta, combining tender chicken with sautéed zucchini, peppers, and onions for a healthy, satisfying meal.
Ingredients
Instructions
- Saute zucchini, pepper, and onion in a vegetable spray until tender; set aside in a bowl.
- In the same pan, saute boneless chicken cut into small chunks or strips until cooked through.
- Add the cooked vegetables and chicken broth to the chicken in the pan; cook for about 15 minutes.
- Pour the mixture over cooked pasta and serve.
Tips & Substitutions
For added flavor, consider marinating the chicken in lemon juice and herbs before cooking. You can substitute zucchini with yellow squash or add spinach for more greens. If you prefer a heartier meal, use whole grain pasta or quinoa instead. A dash of garlic powder can enhance the dish, similar to the flavors found in Garlic Chicken With Cream Sauce.
Serving Suggestions
Serve this dish with a fresh green salad or garlic bread for a complete meal. Pairs beautifully with Hash Browns Supreme for a heartier side. You can also sprinkle some grated Parmesan cheese or fresh herbs on top for added flavor. This dish is versatile enough to be enjoyed for lunch or dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, gently warm in a skillet over low heat, adding a splash of chicken broth to keep the chicken moist. You can also microwave it in short intervals, stirring occasionally to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Fat Chicken With Vegies And Pasta contains roughly 342 calories, with 26g protein, 19g carbohydrates, and 18g fat. It is an excellent source of protein (53% of the Daily Value). Note that it is relatively high in sodium, at 2154mg per serving (94% 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 frozen chicken for this recipe?
Yes, you can use frozen chicken, but it’s best to thaw it completely before cooking to ensure even cooking. If you're in a hurry, consider using pre-cooked chicken strips to save time, which can work well in this dish.
What kind of pasta works best?
Any type of pasta works well with this dish, but whole wheat or gluten-free pasta can be healthier options. For a unique twist, try using penne or fusilli to catch more of the sauce and veggies. Just make sure to cook the pasta al dente for the best texture.
Can I add more vegetables to this dish?
Absolutely! Feel free to add other vegetables like carrots, broccoli, or spinach to increase the nutrition and flavor of your meal. Just make sure to cook them until tender before mixing them with the chicken and broth.
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).