Craving a healthy chicken pasta recipe that’s bursting with flavor? This Sun-Dried Tomato and Kale Chicken Fusilli is a vibrant, satisfying meal that comes together quickly. You’ll love how simple and delicious this healthy weeknight dinner is.
Key Ingredients & Substitutions
- Chicken Breast: You can use boneless, skinless chicken thighs for a juicier option.
- Fusilli Pasta: Any short pasta like penne, rotini, or farfalle works well.
- Sun-Dried Tomatoes (oil-packed): These add intense flavor; choose oil-packed for best results.
- Kale: Spinach or Swiss chard are excellent leafy green alternatives.
- Chicken Broth: Vegetable broth can be used for a slightly different flavor profile.
- Parmesan Cheese: Nutritional yeast can offer a dairy-free, cheesy flavor.
Ingredients
- 12 oz boneless, skinless chicken breast, cut into 1-inch cubes
- 1 tbsp olive oil
- 8 oz fusilli pasta
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 cup sun-dried tomatoes (oil-packed), drained and chopped
- 4 cups fresh kale, stems removed and chopped
- 1 1/2 cups low-sodium chicken broth
- 1/4 cup grated Parmesan cheese (plus more for serving)
- 1/2 tsp dried oregano
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per Serving: Approximately 420 calories
- Tools Needed: Large skillet, large pot
Step-by-Step Instructions
1. Cook the Pasta
Bring a large pot of salted water to a boil. Add the fusilli pasta and cook according to package directions until al dente. Drain well and set aside.
2. Cook the Chicken
Heat olive oil in a large skillet over medium-high heat. Add the chicken cubes and season with salt and pepper. Cook for 5-7 minutes, stirring occasionally, until browned and cooked through. Remove the chicken from the skillet and set aside.
3. Sauté Aromatics
In the same skillet, add the chopped onion and cook for 3-4 minutes until softened. Stir in the minced garlic and dried oregano, cooking for another minute until fragrant.
4. Combine and Simmer
Add the chopped sun-dried tomatoes and chicken broth to the skillet. Bring the mixture to a simmer, scraping up any browned bits from the bottom of the pan.
5. Wilt the Kale
Stir in the chopped kale, cooking for 2-3 minutes until it wilts down. The kale will reduce significantly in volume.
6. Finish the Dish
Return the cooked chicken and drained fusilli pasta to the skillet. Toss everything together until well combined and heated through. Stir in the Parmesan cheese until melted and creamy. Taste and adjust seasoning with salt and pepper as needed.
Variation Ideas
- Add a pinch of red pepper flakes for a little heat.
- Stir in some roasted red peppers for extra sweetness.
- Garnish with fresh basil or parsley for a burst of freshness.
- Include a can of drained cannellini beans for added protein and fiber, making this an even more filling healthy chicken pasta recipe.
Storage Instructions
Store leftover Sun-Dried Tomato and Kale Chicken Fusilli in an airtight container in the refrigerator for up to 3-4 days. When reheating, you might want to add a splash of chicken broth or water to help moisten the pasta and sauce. Reheat gently on the stovetop or in the microwave until warmed through.
Frequently Asked Questions (FAQ)
Can I make this dish ahead of time?
Yes, you can prep the ingredients ahead. Cooked pasta and sauce can be stored separately and combined just before serving, or fully assembled and reheated.
What kind of sun-dried tomatoes should I use?
Oil-packed sun-dried tomatoes offer the best flavor and texture for this healthy chicken pasta recipe.
Is this dish suitable for meal prepping?
Absolutely! This is a fantastic healthy chicken pasta recipe for meal prepping your lunches or dinners for the week.
Can I use frozen kale?
Yes, if using frozen kale, thaw it first and squeeze out any excess water before adding it to the skillet.
How can I make this dish creamier?
For a creamier texture, stir in a couple of tablespoons of cream cheese or a dairy-free cream alternative at the end.
What side dishes pair well with this pasta?
A simple green salad with a light vinaigrette or some crusty bread would complement this healthy chicken pasta recipe perfectly.