Description
Savory Chicken Pasta Delight
A lighter take with lean chicken, fresh vegetables, and a zesty vinaigrette sauce.
Ingredients:
2 cups whole wheat pasta
2 chicken breasts, poached and diced
1/2 cup cherry tomatoes, halved
1/2 cup arugula
1 tbsp olive oil and lemon juice
Preparation:
Cook whole wheat pasta and set aside.
Combine chicken, cherry tomatoes, and arugula.
Drizzle olive oil and lemon juice, then toss with pasta.
Tip: Add black olives for an extra Mediterranean touch.
#HealthyChickenPasta
Step-by-Step Guide
Follow these detailed instructions for a perfect Savory Chicken Pasta Delight.
- Bring a large pot of salted water to a rolling boil. Add the 2 cups of whole wheat pasta and cook according to package directions until al dente. Drain and set aside in a large mixing bowl.
- While the pasta cooks, prepare the chicken. Place 2 chicken breasts in a saucepan and cover with water or low-sodium broth. Bring to a gentle simmer (poach) for 12-15 minutes, or until cooked through. Remove, let cool slightly, and dice into bite-sized pieces.
- Halve 1/2 cup of cherry tomatoes. Roughly chop or tear 1/2 cup of arugula if the leaves are large.
- In the large bowl with the pasta, add the diced chicken, cherry tomatoes, and arugula.
- In a small bowl, whisk together 1 tablespoon of olive oil and 1 tablespoon of fresh lemon juice. Pour this vinaigrette over the pasta mixture.
- Gently toss everything together until the pasta, chicken, and vegetables are evenly coated with the dressing. Season with salt and pepper to taste.
Serving Suggestions
This versatile dish can be served warm, at room temperature, or chilled. For a complete meal, pair it with a side of crusty whole-grain bread or a simple green salad. Garnish with fresh herbs like basil or parsley, a sprinkle of grated Parmesan cheese (or nutritional yeast for a dairy-free option), and the suggested black olives for a briny contrast. It’s perfect for a quick family dinner, a make-ahead lunch, or a light picnic option.
How-to Summary
In short: Cook pasta, poach and dice chicken, combine with fresh tomatoes and arugula, and toss with a simple lemon-olive oil vinaigrette. A fresh, healthy meal is ready in under 30 minutes.
Frequently Asked Questions
Can I use a different type of pasta?
Absolutely. Regular semolina pasta, gluten-free pasta, or legume-based pasta like chickpea or lentil pasta work well. Adjust cooking times as needed.
What’s the best way to poach chicken to keep it moist?
Ensure the liquid is just simmering, not boiling vigorously. Let the chicken cool in the cooking liquid for a few minutes after turning off the heat before dicing.
Can I make this dish ahead of time?
Yes, it stores well. Keep it in an airtight container in the refrigerator for up to 2 days. The arugula may wilt slightly, but the flavors will meld beautifully.
What are good protein substitutes for the chicken?
For a vegetarian version, try chickpeas, white beans, or pan-seared tofu or tempeh. For seafood, grilled shrimp is an excellent alternative.
How can I add more flavor to the vinaigrette?
Whisk in a teaspoon of Dijon mustard, a small minced garlic clove, or dried herbs like oregano. A pinch of red pepper flakes will add a subtle heat.
Common Mistakes to Avoid
- Overcooking the Pasta: Cook pasta to al dente so it holds its texture when mixed with the other ingredients.
- Overcooking the Chicken: Poaching too long results in dry, stringy chicken. Use a meat thermometer to ensure it reaches 165°F (74°C) internally.
- Skipping the Pasta Water: Before draining, save a 1/4 cup of the starchy pasta water. If the final dish seems dry, add a splash to loosen the sauce.
- Adding Arugula Too Early: If making ahead, consider adding the arugula just before serving to prevent it from becoming too wilted.
Conclusion
This Savory Chicken Pasta Delight is more than just a recipe; it’s a template for a nutritious and satisfying meal. By combining lean protein, whole grains, and fresh vegetables with a bright, simple sauce, you create a dish that is both wholesome and full of flavor. Its flexibility with ingredients and preparation methods makes it a reliable staple for any home cook looking to eat well without spending hours in the kitchen. Give it a try and enjoy the delightful balance of textures and tastes.