Craving a delicious and wholesome meal? This Sun-Dried Tomato and Kale Chicken Fusilli recipe offers a burst of Mediterranean flavors, making it a perfect healthy chicken pasta idea for any night of the week. You’ll love how simple it is to prepare, and it’s packed with vibrant ingredients.
Key Ingredients & Substitutions:
- Chicken Breast: You can use boneless, skinless chicken thighs for a richer flavor.
- Fusilli Pasta: Penne or rotini are great alternatives.
- Sun-Dried Tomatoes (oil-packed): Canned diced tomatoes can work in a pinch, but you’ll lose some of the concentrated flavor.
- Kale: Spinach is a good substitute if you prefer a milder green.
- Chicken Broth: Vegetable broth works well too.
- Garlic: Use garlic powder if fresh isn’t available, but fresh offers the best taste.
- Parmesan Cheese: Nutritional yeast can offer a dairy-free, savory alternative.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 lb boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 medium onion, chopped
- 4 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 chicken broth
- 1/2 cup grated Parmesan cheese
- 12 oz fusilli pasta
Spices:
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes (optional, for a little heat)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 550 calories
- Tools Needed: Large skillet or Dutch oven, large pot for pasta.
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 the pasta and set it aside.
2. Cook the Chicken
Heat olive oil in a large skillet or Dutch oven over medium-high heat. Add the cubed chicken breast and cook for 5-7 minutes, until browned and cooked through. Remove the chicken from the skillet and set it aside.
3. Sauté Aromatics
In the same skillet, add the chopped onion and cook for 3-5 minutes until softened. Stir in the minced garlic, dried oregano, and red pepper flakes (if using). Cook for 1 minute more, until fragrant.
4. Add Sun-Dried Tomatoes and Kale
Stir in the chopped sun-dried tomatoes and fresh kale. Cook for 3-5 minutes, until the kale wilts down.
5. Deglaze and Combine
Pour in the chicken broth and bring it to a simmer, scraping up any browned bits from the bottom of the skillet. Return the cooked chicken to the skillet.
6. Finish the Dish
Add the cooked fusilli pasta and grated Parmesan cheese to the skillet. Toss everything together until well combined and heated through. Season with salt and black pepper to taste. Your healthy chicken pasta is ready to serve!
Variation Ideas:
- Add a squeeze of fresh lemon juice at the end for brightness.
- Stir in some toasted pine nuts for extra crunch.
- Include a drained can of cannellini beans for added protein and fiber.
- Swap out fusilli for whole wheat pasta to boost fiber content.
Storage Instructions:
Store any leftover Sun-Dried Tomato and Kale Chicken Fusilli in an airtight container in the refrigerator for up to 3-4 days. To reheat, you can warm it gently in the microwave or on the stovetop with a splash of chicken broth to prevent it from drying out.
Frequently Asked Questions (FAQ):
Can you make this dish ahead of time?
You can prep the chicken and chop the vegetables in advance, but it’s best to cook the pasta and combine everything just before serving for the freshest taste and texture.
Is this recipe gluten-free?
To make this a gluten-free healthy chicken pasta, use your favorite gluten-free fusilli pasta. All other ingredients are naturally gluten-free.
What kind of sun-dried tomatoes should you use?
Use oil-packed sun-dried tomatoes for the best flavor and texture. Make sure to drain them well before chopping.
Can you use frozen kale?
Yes, you can use frozen kale. Thaw it completely and squeeze out any excess water before adding it to the skillet.
How can you make this dish spicier?
Increase the amount of red pepper flakes to your preference, or add a dash of your favorite hot sauce at the end.
What side dishes pair well with this pasta?
A simple green salad or some crusty whole-grain bread would complement this healthy chicken pasta beautifully.