If you’re looking to amp up your healthy food options, pasta and chicken are two ingredients that perfectly compliment each other in various dishes. While some people shy away from pasta because of its high carbs, the key is to focus on portion sizes and choosing healthier options such as whole wheat pasta. Chicken is a great protein source that can easily be incorporated into pasta dishes for a flavorful and nutritious meal. In this article, we’ll explore some delicious and healthy pasta recipes with chicken that you can easily prepare for a balanced diet.
What Makes a Healthy Pasta Recipe with Chicken?
A delicious and fulfilling pasta dish is a go-to for many food lovers, but it’s not always the healthiest choice. However, with the right ingredients and preparation, a pasta recipe can be both tasty and nutritious. When it comes to cooking with chicken and pasta, there are several elements that should be present to make it healthy. Here are some things that make up a healthy pasta recipe with chicken:
Whole Grains
One of the most significant aspects of a healthy pasta recipe with chicken is whole grains. Whole-grain pasta is high in fiber, which is essential for maintaining a healthy digestive system. It also provides complex carbohydrates for energy and helps regulate blood sugar levels. Choose whole-grain pasta as an alternative to refined pasta to give your dish a nutritional boost.
Additionally, using ingredients such as brown rice and quinoa instead of pasta also offers similar advantages. They are gluten-free options and provide a different texture and flavor that enhances your meal.
Lean Protein
Chicken is a great source of lean protein, which can aid in weight loss, lower blood pressure, build muscle mass, and support bone health. It’s essential to choose a healthy cooking method that doesn’t add extra calories or saturated fats. Grilling, baking, or poaching the chicken breast without the skin are the best healthy options for cooking with chicken.
Vegetables
Incorporating fresh vegetables into your pasta recipe adds nutritional benefits and vibrant colors to your dish. Vegetables are a great source of essential vitamins, minerals, and antioxidants that our bodies require. Some great vegetable options to include in chicken pasta dishes are spinach, broccoli, bell peppers, carrots, and zucchini. They offer health benefits such as regulating blood sugar levels, aiding in digestion, and reducing inflammation.
Adding leafy greens to your pasta dish can also provide your body with essential vitamins and minerals. As a replacement to pasta sometimes, zucchini noodles, spaghetti squash, or mushroom caps are also great alternatives to add more vegetables to your meal.
Low-Fat Sauces
Sauces are a staple ingredient in many pasta dishes, but some can be very unhealthy and packed with calories. Opt for low-fat, healthy sauces such as tomato sauce, pesto, or olive oil. Tomato-based sauces are rich in lycopene, which is known for reducing the risk of some cancers and heart diseases. Pesto contains anti-inflammatory properties due to the omega-3 fatty acids in the pine nuts and basil, which is beneficial for overall health. Olive oil is another excellent option that provides unsaturated fats, known for reducing heart diseases and diabetes and increasing good cholesterol.
To conclude, the right balance of protein, vegetables, healthy sauces, and whole grains that makes a healthy pasta recipe with chicken also plays a big role in overall health and how you feel. With simple ingredient substitutions and healthier cooking techniques, you can make a delicious and satisfying pasta dish that is also good for your body.
Top 3 Healthy Chicken Pasta Recipes
Looking for a delicious and healthy way to enjoy pasta with chicken? Check out these top 3 healthy chicken pasta recipes that are easy to make and packed with flavor. Whether you are looking for a creamy alfredo or a spicy pasta salad, these recipes have got you covered!
Lemon Chicken and Broccoli Alfredo
This lemon chicken and broccoli alfredo recipe is the perfect combination of creamy and zesty. It’s also a great way to sneak some green veggies into your meal. This recipe makes 4 servings.
- 1 lb of pasta of your choice
- 1 lb of boneless skinless chicken breasts
- 2 cups of broccoli florets
- 2 tablespoons of olive oil
- 3 cloves of minced garlic
- 1 and ½ cups of heavy cream
- 1 cup of freshly grated parmesan cheese
- 1 lemon, juiced and zested
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package instructions.
- Cut the chicken breasts into bite-sized pieces and season with salt and pepper. In a large skillet, heat the olive oil over medium-high heat and cook the chicken until browned and cooked through. Remove the chicken from the skillet and set aside.
- Add the broccoli and garlic to the same skillet and cook for 2-3 minutes until the broccoli is tender.
- Reduce the heat to medium and pour in the heavy cream. Add the lemon juice and zest, and stir until the sauce is heated through. Add the parmesan cheese and stir until melted and fully incorporated.
- Return the chicken to the skillet and add the cooked pasta. Toss until the pasta and chicken are coated in the sauce. Serve hot.
Easy Chicken Parmesan Pasta
This easy chicken parmesan pasta recipe is perfect for busy weeknights. It’s also a great dish to serve to a crowd. This recipe makes 6 servings.
- 1 lb of pasta of your choice
- 1 lb of boneless skinless chicken breasts
- 1 jar of marinara sauce
- 1 cup of Italian-seasoned breadcrumbs
- 1 cup of freshly grated parmesan cheese
- 2 eggs, beaten
- 2 tablespoons of olive oil
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package instructions.
- Cut the chicken breasts into thin fillets and season with salt and pepper. In a shallow dish, mix together the breadcrumbs and parmesan cheese. In another shallow dish, beat the eggs.
- Heat the olive oil in a large skillet over medium-high heat. Dip each chicken fillet into the egg mixture and then coat in the breadcrumb mixture. Place the chicken in the skillet and cook for 3-4 minutes on each side until browned and crispy.
- Pour the marinara sauce over the chicken and stir until the chicken is fully coated. Reduce the heat to low and let the sauce simmer for 2-3 minutes.
- Drain the pasta and add it to the skillet with the chicken and sauce. Toss until the pasta is coated in the sauce. Serve hot with additional parmesan cheese if desired.
Spicy Chicken Pasta Salad
This spicy chicken pasta salad recipe is perfect for summer barbecues or as a light but filling lunch. It’s also easy to customize to your taste preferences. This recipe makes 8 servings.
- 1 lb of pasta of your choice
- 2 cups of cooked and shredded chicken
- 1 cup of cherry tomatoes, halved
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 jalapeno pepper, seeded and minced
- 1 cup of Greek yogurt
- 2 tablespoons of hot sauce
- 1 tablespoon of honey
- Salt and pepper to taste
Instructions:
- Cook the pasta according to package instructions.
- In a large bowl, combine the cooked pasta, shredded chicken, cherry tomatoes, bell peppers, and jalapeno pepper.
- In a separate bowl, whisk together the Greek yogurt, hot sauce, honey, salt, and pepper until fully combined.
- Pour the dressing over the pasta salad and toss until the pasta and chicken are fully coated. Refrigerate for 1-2 hours before serving to allow the flavors to meld together.
- Serve cold and enjoy!
5 Ingredients for a Tasty and Nutritious Chicken Pasta Dish
Pasta is a universal favorite, but many people have to forego pasta dishes because of their unhealthy reputation. However, pasta dishes can actually be a healthy and tasty meal option if prepared with the right ingredients. One popular and healthy pasta dish is chicken pasta. Here are five essential ingredients you should include in your chicken pasta dish to make it both tasty and nutritious:
Olive Oil
Olive oil is known for its many health benefits, including its ability to reduce inflammation and lower the risk of heart disease. It is also a healthier alternative to butter or cream-based sauces. When making your chicken pasta dish, opt for extra-virgin olive oil, which is unrefined and retains more of its natural antioxidants. Olive oil will also add a rich flavor to your dish.
Garlic
Garlic has been used for centuries for its medicinal properties. It is known to have antibacterial, antiviral, and antifungal effects, making it an excellent immune booster. Garlic also adds flavor to your dish without adding extra calories. When cooking with garlic, it’s best to chop or crush it before sautéing it in the pan to release its beneficial compounds.
Basil
Basil is a versatile herb that adds a fresh and sweet flavor to your chicken pasta dish. It is also a good source of vitamin K, which is essential for blood clotting and bone health. Adding basil to your dish will not only enhance its taste but also boost its nutritional value. You can use fresh or dried basil depending on what’s available.
Whole Grain Pasta
Whole grain pasta is a healthier alternative to regular pasta because it is higher in fiber, vitamins, and minerals. It also has a lower glycemic index, which means it won’t cause a spike in your blood sugar levels. Whole grain pasta comes in different shapes and sizes, so you can choose the one that best suits your dish.
Chicken Breast
Chicken breast is a good source of protein, which is essential for building and repairing muscles. It is also low in fat, making it a healthy option for your chicken pasta dish. When preparing your chicken, make sure to trim off any visible fat and cook it thoroughly to avoid any risk of foodborne illness.
Tips for Cooking Healthy Chicken Pasta
Chicken pasta dishes are always a go-to meal for many families. It is easy to prepare, filling, and delicious. However, most chicken pasta recipes available online or in cookbooks are loaded with unhealthy ingredients, such as heavy cream, butter, and processed meat. The good news is that you can still enjoy this classic pasta dish while keeping it healthy with just a few tweaks. Below are tips and tricks for cooking healthy chicken pasta that you can try at home:
1. Choose Healthier Substitutions
One of the simplest ways to make your chicken pasta dish healthier is by swapping certain ingredients with healthier substitutes. Instead of using regular pasta, you can use whole-grain pasta, quinoa pasta, or bean-based pasta to add more fiber and nutrients to your meal. Also, instead of using heavy cream or cream-based sauces, you can use Greek yogurt or cashew cream for a lighter and healthier option. For your chicken, choose skinless chicken breast over thighs or legs to lower the amount of fat intake.
2. Use Less Oil
When making a pasta dish, it is easy to get carried away with the oil. However, excessive oil consumption can lead to weight gain and heart diseases. A healthy alternative that still tastes great is to sauté your vegetables in vegetable stock or water instead of oil. If you must use oil, go for healthier options like olive oil, avocado oil, or coconut oil in moderation. A single teaspoon of oil can go a long way in adding flavor to your dish.
3. Add More Vegetables and Protein
Adding more vegetables and protein to your chicken pasta recipe will not only make it healthier but also more flavorful and enticing. You can throw in some spinach, kale, broccoli, zucchini, bell peppers, and cherry tomatoes to add more color and nutrients to your dish. Also, replace processed meat with lean protein options like grilled or baked chicken, shrimp, or turkey for a healthier meal.
4. Practice Portion Control
As with all kinds of food, you want to practice portion control to make your chicken pasta recipe healthier. A good rule of thumb is to keep your pasta serving size to about one cup or less and your chicken serving size to about three to four ounces. Also, try to load up on vegetables to fill up your plate and lower the overall calorie count of your dish.
5. Experiment with Exotic Herbs and Spices
Lastly, experiment with adding exotic herbs and spices to your dish to add flavor, aroma, and texture. Herbs like thyme, basil, oregano, and rosemary can add delicious flavors to your dish, while spices like garlic, cumin, turmeric, and chili powder can add a much-needed zing to your recipe. By using herbs and spices as a substitute for added salt, sugar, or butter, you can effectively decrease the sodium and fat content and make your dish healthier overall.
FAQs
Healthy pasta recipes with chicken are a great way to maintain a balanced diet. Here are some frequently asked questions about healthy pasta recipes with chicken:
What other types of protein can I include in my healthy pasta recipe?
Chicken is not the only protein option for your healthy pasta recipe. Other types of protein that you can include are shrimp, salmon, tofu, and beans. Shrimp and salmon are both high in omega-3 fatty acids, which can help reduce the risk of heart disease. Tofu and beans are great options for vegetarians or those who want to reduce their meat intake. You can also combine different types of protein to get a variety of nutrients.
How can I make my chicken pasta sauce healthy?
Chicken pasta sauce can be high in calories and fat, but there are ways to make it healthier. One way is to use low-fat yogurt instead of cream. Yogurt still gives a creamy texture but with fewer calories and less fat. You can also add vegetables like spinach or broccoli to the sauce to add more nutrients and fiber. Use herbs and spices like basil, oregano, and garlic instead of salt to add flavor.
Can I add cheese to my chicken pasta?
Cheese can be a delicious addition to chicken pasta, but it should be used in moderation. Cheese is high in fat and calories, and too much of it can negate the benefits of the healthy ingredients in the recipe. Use a small amount of cheese or choose a low-fat version like feta or parmesan. You can also experiment with using different types of cheese to vary the flavor of your dish.
How can I make my chicken pasta more filling?
| Ingredient | Description | Benefits |
|---|---|---|
| Whole Wheat Pasta | Pasta made with whole wheat flour instead of refined flour | Higher in fiber and nutrients, keeps you fuller longer |
| Bell Peppers | Sliced and sautéed bell peppers | Low in calories, high in fiber, vitamins, and antioxidants |
| Mushrooms | Sliced and sautéed mushrooms | Low in calories, high in fiber and nutrients; can substitute meat |
| Chicken Breast | Skinless chicken breast, boiled or grilled | Low in fat, high in protein |
| Tomato Sauce | Made with fresh tomatoes, herbs, and spices | Low in calories, high in vitamins and minerals |
| Olive Oil | Used sparingly for cooking or as dressing | Monounsaturated fats and antioxidants; lower risk of heart disease |
To make your chicken pasta more filling, you can add ingredients that are high in fiber, protein, and nutrients. Here are a few options:
- Whole wheat pasta: Pasta made with whole wheat flour instead of refined flour is higher in fiber and nutrients. It keeps you fuller longer, reducing the need for additional servings.
- Bell Peppers: Sliced and sautéed bell peppers are low in calories but high in fiber, vitamins, and antioxidants. They add color, texture, and flavor to your dish.
- Mushrooms: Sliced and sautéed mushrooms are low in calories but high in fiber and nutrients. They can also substitute meat for vegetarian or low-meat diets.
- Chicken Breast: Skinless chicken breast, boiled or grilled, is low in fat and high in protein. It can provide a satisfying source of protein in your meal.
- Tomato Sauce: Make your tomato sauce with fresh tomatoes, herbs, and spices. It is low in calories and high in vitamins and minerals, adding flavor and nutrition to your pasta.
- Olive Oil: Use olive oil sparingly for cooking or as dressing. It is high in monounsaturated fats and antioxidants, and can help lower the risk of heart disease.
By adding these ingredients to your chicken pasta recipe, you can make it more filling while still keeping it healthy. Experiment with different combinations to find what works best for you.
Thanks for Reading! Enjoy Delicious and Healthy Pasta Recipes with Chicken
We hope you found some great healthy pasta recipes with chicken to try out! Eating healthy doesn’t mean you have to miss out on delicious meals. Give these recipes a try and see just how tasty and satisfying healthy meals can be. And remember to keep an eye out for more healthy food articles coming your way! Thank you for reading, and make sure to visit us again soon for more tasty and healthy food ideas!