This Mediterranean Chicken Pasta with Feta and Olives is a vibrant, flavorful dish you can whip up for a healthy weeknight meal. It’s a fantastic way to enjoy a delicious pasta without sacrificing your healthy eating goals.
Key Ingredients & Substitutions
- Chicken Breast: You can use pre-cooked chicken to save time, or even rotisserie chicken.
- Pasta: Whole wheat pasta adds fiber, but any short pasta shape works well.
- Olives: Kalamata olives offer a briny kick; green olives can be used as well.
- Feta Cheese: Crumbled feta is key for salty flavor; for a dairy-free option, use a plant-based feta alternative.
- Cherry Tomatoes: Grape tomatoes or diced regular tomatoes work too.
- Fresh Spinach: Arugula or kale can be substituted for a different leafy green.
- Garlic: Fresh garlic is best, but garlic powder can be used in a pinch (about 1/2 teaspoon per clove).
Ingredients
Main Ingredients:
- 1 pound boneless, skinless chicken breasts
- 8 ounces whole wheat pasta
- 1 tablespoon olive oil
- 1 small red onion, thinly sliced
- 2 cloves garlic, minced
- 1 pint cherry tomatoes, halved
- 1/2 cup pitted Kalamata olives, halved
- 4 ounces crumbled feta cheese
- 4 cups fresh spinach
Sauce/Seasoning:
- 1/4 cup chicken broth (low sodium)
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 450-500
- Tools Needed: Large skillet, large pot for pasta, cutting board, knife.
Step-by-Step Instructions
1. Cook the Chicken
Season your chicken breasts with a pinch of salt and pepper. Heat olive oil in a large skillet over medium-high heat. Cook the chicken for 6-8 minutes per side, or until fully cooked through. Remove from the pan, let it rest, then dice or shred.
2. Cook the Pasta
While the chicken cooks, bring a large pot of salted water to a boil. Add the pasta and cook according to package directions until al dente. Drain the pasta, reserving about 1/2 cup of the pasta water.
3. Sauté Aromatics and Tomatoes
In the same skillet you used for the chicken (no need to clean it!), add the sliced red onion and cook for 3-4 minutes until softened. Add the minced garlic and cherry tomatoes, cooking for another 3-5 minutes until the tomatoes begin to burst.
4. Combine and Season
Stir in the chicken broth, lemon juice, dried oregano, and black pepper. Bring to a gentle simmer. Add the cooked and diced chicken, olives, and spinach, stirring until the spinach wilts.
5. Finish the Dish
Add the drained pasta to the skillet with the chicken and vegetable mixture. Toss everything together, adding a splash of the reserved pasta water if needed to create a light sauce. Stir in the crumbled feta cheese just before serving.
Variation Ideas
- Add roasted red peppers for extra sweetness.
- Incorporate artichoke hearts for a tangy touch.
- Use sun-dried tomatoes (oil-packed, drained) for concentrated flavor.
- Top with fresh basil or parsley for garnish.
- For an extra protein boost, add chickpeas.
Storage Instructions
Store leftover Mediterranean Chicken Pasta in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a microwave or on the stovetop with a splash of chicken broth to prevent drying out.
Frequently Asked Questions (FAQ)
Q: Can I use different vegetables?
A: Absolutely! Feel free to add bell peppers, zucchini, or eggplant for more variety.
Q: Is this dish freezer-friendly?
A: While you can freeze it, pasta can become a bit mushy after freezing and thawing. It’s best enjoyed fresh or refrigerated.
Q: How can I make this dish spicier?
A: Add a pinch of red pepper flakes with the garlic for a bit of heat.
Q: Can I use chicken thighs instead of breasts?
A: Yes, chicken thighs will work perfectly and often add more flavor due to their higher fat content. Adjust cooking time as needed.
Q: What kind of pasta is best for this recipe?
A: Short pasta shapes like penne, rotini, or farfalle work well as they catch the sauce and other ingredients nicely.
Q: Is this a good meal for meal prep?
A: Yes, this is an excellent choice for healthy chicken pasta recipes you can meal prep for lunches or dinners throughout the week.