Garden Vegetable Chicken Primavera is a vibrant and nutritious dish perfect for a healthy weeknight meal. You’ll love this easy-to-make, flavorful pasta that’s packed with fresh vegetables and tender chicken. This recipe is a fantastic way to enjoy healthy chicken pasta recipes without sacrificing taste.
Key Ingredients & Substitutions:
- Chicken Breast: You can use boneless, skinless chicken thighs for a richer flavor.
- Pasta: Any short pasta like penne, rotini, or farfalle works well. Whole wheat pasta is a great healthy option.
- Vegetables: Feel free to swap in your favorite seasonal vegetables like asparagus, zucchini, or bell peppers.
- Broth: Use vegetable broth if you prefer, for a slightly different flavor profile.
Ingredients:
Main:
- 12 oz (340g) whole wheat penne pasta
- 1 tbsp olive oil
- 1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup (240ml) chicken broth
- 1 cup (240ml) diced tomatoes, canned or fresh
- 1 cup (150g) broccoli florets
- 1 cup (150g) sliced carrots
- 1 cup (150g) frozen peas
Optional:
- 1/4 cup fresh parsley, chopped, for garnish
- Freshly grated Parmesan cheese, for serving
Spices:
- 1 tsp dried oregano
- 1/2 tsp dried basil
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 450 calories
- Tools Needed: Large pot, large skillet
Step-by-Step Instructions:
1. Cook the Pasta
Bring a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to package directions until al dente. Drain the pasta and set it aside.
2. Cook the Chicken
While the pasta cooks, heat olive oil in a large skillet over medium-high heat. Add the chicken pieces and cook until browned on all sides and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set it aside.
3. Sauté the Aromatics and Vegetables
In the same skillet, add the chopped onion and cook until softened, about 3-4 minutes. Stir in the minced garlic, dried oregano, and dried basil, cooking for another minute until fragrant. Add the broccoli florets and sliced carrots, cooking for 5 minutes until they start to tenderize.
4. Combine and Simmer
Pour in the chicken broth and diced tomatoes, bringing the mixture to a gentle simmer. Return the cooked chicken to the skillet. Stir in the frozen peas. Cover and simmer for 5-7 minutes, allowing the vegetables to become tender and the flavors to meld.
5. Finish the Primavera
Add the cooked and drained pasta to the skillet with the chicken and vegetables. Toss everything gently to combine, ensuring the pasta is well coated in the sauce. Season with salt and black pepper to your taste.
6. Serve and Enjoy
Divide the Garden Vegetable Chicken Primavera among serving plates. Garnish with fresh chopped parsley and a sprinkle of Parmesan cheese, if desired. You now have a delicious and healthy chicken pasta recipe ready to enjoy.
Variation Ideas:
- Add a squeeze of fresh lemon juice at the end for a bright, tangy finish.
- Stir in a handful of fresh spinach or kale during the last few minutes of cooking for extra greens.
- Experiment with different herbs like thyme or rosemary for varied flavor profiles.
- For a creamy touch, stir in a small amount of low-fat cream cheese or Greek yogurt at the end.
Storage Instructions:
Store leftover Garden Vegetable Chicken Primavera in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop over low heat, or in the microwave, adding a splash of broth or water if it seems dry, to maintain moisture and flavor for your healthy chicken pasta.
Frequently Asked Questions (FAQ):
Q: Can you make this Garden Vegetable Chicken Primavera ahead of time?
A: You can prepare the chicken and sauce components a day in advance. Cook the pasta fresh before serving for the best texture.
Q: What are some other healthy chicken pasta recipes?
A: Other healthy chicken pasta recipes include chicken pesto pasta with cherry tomatoes or lemon herb chicken pasta.
Q: Can you use frozen vegetables instead of fresh?
A: Absolutely! Most frozen vegetable blends work wonderfully in this dish and can even reduce prep time.
Q: How can you make this dish spicier?
A: Add a pinch of red pepper flakes with the garlic for a touch of heat.
Q: Is this recipe suitable for meal prepping?
A: Yes, this recipe is excellent for meal prepping. Divide into individual portions for easy grab-and-go lunches.
Q: Can you add cheese to this healthy chicken pasta recipe?
A: You can sprinkle a small amount of freshly grated Parmesan cheese over individual servings for added flavor without overdoing it.