Creamy Lemon Chicken Pasta Primavera Lightened Up
Table of Contents
Recipe Introduction: Creamy Lemon Chicken Pasta Primavera (Lightened Up!)
Ever crave something comforting but not too bad for you? I get it. That's why I adore this creamy lemon healthy chicken pasta recipe .
It’s got all the cozy vibes, but without the guilt. It is Easy Healthy Chicken Pasta .
This dish is a twist on a classic Italian American comfort food. It's healthy chicken pasta with vegetables and a creamy lemon sauce.
It's perfect for a quick weeknight meal. This recipe yields four servings and takes about 45 minutes to make.
Why You'll Love This Chicken Pasta
Honestly, the best part is the taste! The bright lemon flavor cuts through the richness of the cream. And the lean chicken breast means this is a protein packed meal.
It's one of my go-to healthy dinner recipes with pasta . Perfect for a busy weeknight. Plus, all the fresh veggies make you feel good about what you're eating.
This recipe brings the taste of healthy chicken pasta primavera to your table.
Gather Your Ingredients
Let’s chat about what you’ll need. Don't be daunted by the list, most of it is pantry staples. First, grab your chicken breasts.
You'll need about 1.5 lbs. Then, dig out your favorite whole wheat pasta. Penne or farfalle work great! We're also diving into a medley of fresh veggies.
Think broccoli, bell peppers, red onion, snow peas, and frozen peas. Oh, and don't forget the lemons for that tangy, zesty sauce.
Right then, let's talk ingredients and gear for this stonking creamy lemon chicken pasta primavera . Honestly, it’s easier than building flat pack furniture.
I promise you can make this healthy chicken pasta recipe even if you are rubbish in the kitchen.
What You'll Need for Your Healthy Chicken Pasta Recipes
Okay, so let’s break it down, yeah?
Main Ingredients - The Stars of the Show
- Chicken breasts: 1.5 lbs (680g) , cut into bite sized pieces. Quality is key here! Get good ones. You know, the ones that actually look like chicken.
- Whole wheat pasta: 1 lb (454g) . Penne or farfalle work great. Why whole wheat? Because healthy dinner recipes with pasta should have fibre, innit.
- Broccoli florets: 1 cup (120g) . Gotta get those greens in!
- Sliced bell peppers: 1 cup (100g) , any colour. Adds a bit of sunshine.
- Sliced red onion: 1/2 cup (50g) . For that bit of a bite.
- Snow peas: 1 cup (100g) , trimmed.
- Frozen peas: 1/2 cup (60g) , thawed.
For that creamy lemon sauce:
- Olive oil: 2 tbsp (30 ml) in total.
- Garlic: 2 cloves , minced.
- Low-sodium chicken broth: 1 cup (240ml) . Watch that salt!
- Light cream or half and-half: 1/2 cup (120ml) . Go light, we're aiming for light chicken pasta recipes !
- Freshly squeezed lemon juice: 1/4 cup (60ml) . This is where that creamy lemon chicken pasta recipe healthy comes in. Fresh is best, trust me.
- Grated Parmesan cheese: 2 tbsp (30g) .
- Chopped fresh parsley: 2 tbsp (10g) .
- Salt and pepper: To taste. Seasoning makes or breaks it, mate!
Seasoning Notes - Bang on Flavour
Garlic, lemon, and Parmesan are your base. They're essential. Paprika and garlic powder on the chicken? Inspired. And don’t forget the parsley for freshness.
It's like a little party in your mouth! If you want a bit of a kick, red pepper flakes are your best friend.
It will not impact your Healthy chicken pasta primavera .
Equipment Needed - Keep it Simple
All you really need are a large pot, a large skillet, a cutting board, and a knife. Oh, and measuring cups and spoons, obviously.
If you don't have a fancy skillet, a frying pan will do. We're not aiming for Michelin stars here, just a decent pasta dinner chicken dish.
Creamy Lemon Chicken Pasta Primavera: Your New Weeknight Hero
Oh my gosh, you guys, I've got a killer recipe for you today. We're talking creamy lemon chicken pasta , but not the kind that leaves you feeling guilty.
This is light chicken pasta recipes at its finest. It's packed with veggies, uses lean chicken, and has a bright, zesty sauce that's totally addictive.
Seriously, even the kids gobble it up.
Prep Like a Pro: Mise en Place is Key
Before you even think about turning on the hob, get your ingredients prepped. This is called mise en place , folks, and it's a game changer.
Chop your veggies, measure out your spices. Got the chicken ready? Doing it all ahead of time makes cooking a breeze.
Plus, it stops you from frantically chopping broccoli while the chicken burns. Nobody wants that.
Let's Get Cooking!
- Cook the Pasta: Get a big pot of salted water boiling. Throw in 1 lb (454g) whole wheat pasta and cook 'til it's al dente – about 8- 10 minutes . Before you drain it, save about 1/2 cup of the pasta water. Trust me, it's liquid gold.
- Chicken Time: Toss 1.5 lbs (680g) chicken with 1 tbsp (15 ml) olive oil and those spices. Salt, pepper, garlic powder, paprika you know the drill.
- Sauté, Sizzle: Heat some olive oil in a big pan. Add the chicken and cook until it's cooked through (165° F/ 74° C ), about 5- 7 minutes . Take it out and set it aside.
- Veggie Power: Add your broccoli, peppers, and red onion to the same pan. Sauté for about 5 minutes , then add snow peas and peas. That burst of green is gorgeous, right?
- Lemon Magic: Garlic goes in for 30 seconds . Then pour in 1 cup (240ml) chicken broth . Simmer for a bit, scraping up all those yummy bits from the bottom of the pan. Stir in cream, lemon juice, and Parmesan cheese. Let it thicken for a few minutes.
- Party Time: Add the pasta, chicken, and veggies to the sauce. Toss it all together, adding a splash of that pasta water if it needs a little loosening.
Pro Tips for Pasta Perfection
Okay, here's a secret. Always use fresh lemon juice. Seriously, it makes all the difference. I once tried using the bottled stuff when I was in a rush.
Never again! Also, don't overcook the pasta. Al dente is the way to go. This is easy healthy chicken pasta that tastes fancy.
This recipe would be great when someone is looking for Healthy Dinner Recipes With Pasta .
Recipe Notes: Your Secret Weapons
Right, so you're about to whip up this cracking creamy lemon chicken pasta recipe healthy . Let's chat about some extra bits and bobs to make it even better.
Honestly, these are the things that take a dish from "meh" to "Oh my gosh, this is amazing!".
Serving Suggestions: Presentation is Key!
Okay, so plating. Don't just chuck it in a bowl! Think about it. A swirl of pasta, chicken slices artfully arranged on top.
A sprinkle of fresh parsley. You know, the works. A simple side salad with a light vinaigrette balances the richness perfectly.
And maybe some crusty bread. Because, let's be honest, who doesn't want to mop up that sauce? Fancy a drink? A crisp glass of Sauvignon Blanc is my go-to.
Storage Tips: Keeping the Goodness Going
Leftovers? Lucky you! This healthy chicken penne pasta is fab the next day. Pop it in an airtight container and it'll happily sit in the fridge for 3-4 days .
Freezing is an option too. But the pasta might get a bit softer. To reheat, microwave it gently or warm it in a pan with a splash of water.
Job done.
Variations: Make it Your Own!
Fancy a change? How about adding some spinach and artichoke hearts to the veggies? It adds a lovely earthy flavour to the healthy chicken pasta primavera .
Or, if you're feeling brave, a pinch of red pepper flakes gives it a spicy kick. Want a light chicken pasta recipes ? Use some greek yogurt for extra protein boost as an alternative to cream, without feeling guilty.
If you are avoiding Gluten, there are several gluten-free pasta alternatives.
Nutrition Basics: Goodness in Every Bite
So, this easy healthy chicken pasta isn't just tasty, it's good for you too. We're talking lean protein from the chicken, fibre from the whole wheat pasta, and loads of vitamins from all those veggies.
Each serving clocks in at around 450 calories. And it's packed with protein and fiber, keeping you full and satisfied.
Great as part of a healthy dinner recipes with pasta line up.
Right, you've got this! Get in the kitchen, have some fun, and create something amazing. I am sure that your experience with those healthy chicken pasta with vegetables will be good enough to share!
Frequently Asked Questions
Is this Creamy Lemon Chicken Pasta Primavera recipe actually healthy? It sounds too good to be true!
Absolutely! This isn't your typical heavy cream laden pasta dish. We've lightened it up using lean chicken breast, whole wheat pasta for added fiber, and plenty of fresh vegetables.
The sauce gets its creaminess from a touch of light cream or half and-half and a boost of Parmesan, meaning you get to indulge without the guilt it's a win-win, like finding a tenner in your old coat pocket!
Can I use different vegetables in these healthy chicken pasta recipes? I'm not a huge fan of broccoli.
Definitely! The "primavera" aspect of this recipe means "spring" in Italian, and it's all about using seasonal veggies. Feel free to swap out the broccoli, bell peppers, and snow peas for other favorites like asparagus, zucchini, or even some roasted butternut squash in the autumn.
Just make sure to adjust the cooking time accordingly so everything is tender crisp. Get creative and use whatever's fresh and in season think of it as your own veggie garden on a plate!
How can I store leftovers of this healthy chicken pasta recipe?
Leftovers can be stored in an airtight container in the fridge for up to 3-4 days. When reheating, you might want to add a splash of chicken broth or water to loosen the sauce, as the pasta tends to absorb it as it sits. Microwaving works fine, or you can gently reheat it in a skillet over low heat.
It's almost as good as the first time, like catching your favorite show on repeat!
I'm trying to cut down on carbs. Can I make this recipe with a lower carb pasta option?
You bet! If you're watching your carb intake, consider using a chickpea pasta or a lentil based pasta. These options are higher in protein and fiber than traditional pasta, which will help keep you feeling fuller for longer. You could also try zucchini noodles (zoodles) for a very low-carb alternative.
Just be aware that zoodles release water when cooked, so you might need to adjust the sauce consistency.
Can I freeze this creamy lemon chicken pasta dish?
While you can freeze this dish, the texture might change slightly upon thawing. The sauce may become a bit grainy, and the pasta can be softer. If you do freeze it, make sure it's completely cooled before transferring it to an airtight freezer safe container. It's best consumed within 2-3 months for optimal quality.
Thaw it overnight in the fridge before reheating. For best results, I'd recommend enjoying it fresh or as leftovers within a few days.
I don't have any light cream or half and-half. Is there a good substitute for the lemon cream sauce in these healthy chicken pasta recipes?
Absolutely! You can substitute the light cream or half and-half with plain Greek yogurt for a tangier and even healthier sauce. Just make sure to add it off the heat to prevent it from curdling. Another option is to use a mixture of chicken broth and a tablespoon of cornstarch to thicken the sauce.
It won't be as creamy, but it will still be delicious and lighter on calories. It’s like finding a solid dupe for an expensive skincare product!
Creamy Lemon Chicken Pasta Primavera Lightened U
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 calories |
|---|---|
| Fat | 15g |
| Fiber | 8g |