This recipe for Chicken Zucchini Pasta offers a delicious and healthy alternative to traditional pasta dishes. It's packed with flavor, low in carbohydrates, and surprisingly satisfying. Perfect for a weeknight dinner or a light lunch, this recipe is easy to customize to your liking. Let's dive in!
What are the ingredients for chicken zucchini pasta?
The beauty of this recipe lies in its simplicity. You'll need readily available ingredients, most of which you probably already have in your pantry. Here's a list:
- Chicken: 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces. You can use rotisserie chicken for an even quicker meal.
- Zucchini: 2 medium zucchini, spiralized or thinly sliced. A spiralizer is ideal for creating zucchini noodles ("zoodles"), but you can also use a vegetable peeler to create ribbons.
- Pasta Sauce: 1 jar (24 oz) your favorite marinara sauce. Consider using a low-sodium variety for better health control.
- Garlic: 2-3 cloves, minced. Fresh garlic adds so much more flavor than pre-minced.
- Onion: ½ medium onion, chopped. Shallots would also work well here.
- Olive Oil: 2 tablespoons. Use extra virgin olive oil for the best flavor.
- Seasoning: Salt and pepper to taste, plus any other herbs or spices you enjoy (Italian seasoning, red pepper flakes, oregano, basil are all great options).
- Optional Additions: Sun-dried tomatoes, spinach, mushrooms, or bell peppers can be added for extra flavor and nutrients. A sprinkle of Parmesan cheese at the end adds a nice touch.
How to make chicken zucchini pasta?
This recipe is incredibly straightforward and comes together quickly. Here's a step-by-step guide:
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Prepare the Chicken: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken and cook until browned and cooked through (about 5-7 minutes). Season with salt and pepper. Remove the chicken from the skillet and set aside.
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Sauté the Vegetables: Add the remaining olive oil to the skillet. Add the onion and garlic and sauté until softened (about 3-5 minutes).
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Add the Zucchini: Add the zucchini noodles (or slices) to the skillet and cook until slightly tender-crisp (about 3-5 minutes), stirring occasionally. Don't overcook the zucchini, as it can become mushy.
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Combine Everything: Stir in the marinara sauce and bring to a simmer. Return the cooked chicken to the skillet and heat through.
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Season and Serve: Season with salt, pepper, and any other desired herbs or spices. Simmer for another 2-3 minutes to allow the flavors to meld. Serve immediately, optionally garnished with Parmesan cheese.
How many calories are in chicken zucchini pasta?
The calorie count will vary depending on the specific ingredients used and portion sizes. However, this recipe is generally considered a lower-calorie option compared to traditional pasta dishes due to the use of zucchini instead of pasta. A reasonable estimate for a serving would be between 300-400 calories, but using a nutrition calculator with your specific ingredients will provide a more accurate count.
Is chicken zucchini pasta healthy?
Yes, chicken zucchini pasta is a relatively healthy meal option. It's a good source of lean protein from the chicken, and zucchini provides vitamins and fiber. By using whole-grain pasta sauce and minimizing added salt, you can make it even healthier. However, remember that portion control is key to maintaining a healthy diet.
Can I make chicken zucchini pasta ahead of time?
This dish is best enjoyed fresh, but you can prepare the chicken and sauce ahead of time. Store them separately in the refrigerator, then combine and heat through just before serving. Avoid cooking the zucchini ahead of time, as it will become mushy.
What are some variations of chicken zucchini pasta?
This recipe is incredibly versatile! Experiment with different herbs, spices, and vegetables to create your own unique variations. Some ideas include:
- Creamy Chicken Zucchini Pasta: Add a splash of heavy cream or cream cheese for a richer sauce.
- Spicy Chicken Zucchini Pasta: Add a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Lemon Chicken Zucchini Pasta: Add the zest and juice of a lemon for a bright, zesty flavor.
Enjoy experimenting and creating your perfect Chicken Zucchini Pasta!
