Pasta holds a special place in our hearts, bringing comfort and joy to any mealtime. What if you could enjoy a rich, satisfying pasta dish that also supports your healthy eating goals? This healthy pasta recipe for Creamy Tuscan Chicken is your answer. It’s incredibly easy to make, comes together quickly, and delivers fantastic flavor with a nutritional boost. Prepare to fall in love with this wholesome weeknight dinner!
Why You’ll Love This Healthy Pasta Recipe
This Creamy Tuscan Chicken is more than just a meal; it’s a smart choice for your kitchen. You will quickly discover why it’s becoming a family favorite.
Understanding the importance of including protein and vegetables in your diet can help you create more balanced and nutritious meals.
- Quick and easy preparation: Perfect for busy evenings, this dish comes together in under 30 minutes.
- Packed with lean protein and veggies: Chicken and spinach provide essential nutrients, making it a truly wholesome pasta meal.
- Satisfying creamy texture: Enjoy a luxurious sauce without heavy creams, thanks to clever ingredient choices.
- Perfect for weeknight meals: It’s simple enough for beginners and seasoned cooks alike.
- Adaptable to dietary needs: Easily swap ingredients to fit gluten-free, dairy-free, or vegetarian preferences.
Ingredients for Healthy Tuscan Chicken Pasta
Gathering your ingredients is the first step to making this delicious and healthy pasta recipe. Each component plays a vital role in creating a balanced and flavorful dish.
- 10 ounces short pasta (gluten-free, whole wheat, or lentil pasta for a great healthy pasta recipe option)
- 1.5 pounds boneless skinless chicken breast (chopped into bite-sized pieces)
- 2 tablespoons olive oil (or use the oil from the sun-dried tomatoes)
- 3-4 garlic cloves (minced)
- 2 teaspoons Italian seasoning
- Kosher salt and ground black pepper (to taste)
- 8 ounces sun-dried tomatoes (in oil, drained and chopped)
- 3 cups 2% milk (any other milk, or use lite coconut cream)
- 2 tablespoons gluten-free flour (or cornstarch)
- 3 cups fresh baby spinach
- 1/2 cup Parmesan cheese, grated
Notes & Substitutions
You have many options to customize this nutritious pasta dish. To help you make informed choices, a dietitian has ranked the 5 Healthiest Pastas, Ranked by a Dietitian.
- Pasta options: Whole wheat pasta adds fiber, lentil pasta boosts protein, and gluten-free varieties cater to sensitivities. Choose what works best for you.
- Chicken alternatives: Try boneless, skinless chicken thighs for extra moisture, shrimp for a seafood twist, or chickpeas for a vegetarian version.
- Milk variations: Skim milk or unsweetened almond milk can make the sauce even lighter. A touch of light cream adds richness without excess calories.
- Vegetable additions: Enhance the nutrition with sautéed kale, sliced mushrooms, or diced bell peppers.
- Seasoning: Create your own Italian blend with dried oregano, basil, thyme, and rosemary if you prefer.
Essential Equipment
You only need a few basic kitchen tools to create this fantastic meal.
- Large pot for cooking pasta
- Large skillet or Dutch oven for the sauce
- Whisk for smooth sauce
- Cutting board and sharp knife
- Measuring cups and spoons
Step-by-Step Instructions
Follow these simple steps to prepare your own delightful healthy pasta recipe for Creamy Tuscan Chicken. This beginner-friendly guide ensures perfect results every time.
- Bring a large pot of salted water to a rolling boil. Add the 10 ounces of short pasta and cook according to package directions until it is al dente. Drain the pasta once cooked and set aside.
- Chop the 1.5 pounds of boneless, skinless chicken breast into 1-inch pieces. Place the chicken into a medium bowl. Stir in the 2 tablespoons of olive oil, 3-4 minced garlic cloves, 2 teaspoons of Italian seasoning, and a generous pinch of kosher salt and ground black pepper. Ensure the chicken is evenly coated.
- Heat a large frying pan or skillet over medium-high heat. Once the pan is hot, add the seasoned chicken in a single layer. Cook undisturbed for 2-3 minutes, allowing it to develop a golden-brown crust. Stir in the 8 ounces of chopped sun-dried tomatoes and continue to cook, stirring occasionally, until the chicken is cooked through, about 5-7 minutes more.
- While the chicken cooks, prepare your creamy sauce. In a small bowl, whisk together the 3 cups of 2% milk and 2 tablespoons of gluten-free flour until no visible lumps remain. This creates a smooth slurry that will thicken your sauce.
- Pour the milk mixture directly over the cooked chicken and sun-dried tomatoes in the pan. Stir well to combine all ingredients thoroughly. Bring the sauce to a gentle simmer and allow it to bubble for a few minutes to thicken up. This usually takes no more than 3-4 minutes, creating a lovely, rich sauce.
- Once the sauce has reached your desired consistency, add the 3 cups of fresh baby spinach. Stir the spinach into the warm sauce until it completely wilts, which happens quite quickly.
- Finally, add the drained, cooked pasta to the skillet with the sauce. Sprinkle in the 1/2 cup of grated Parmesan cheese. Stir everything together until the pasta is fully coated and the cheese is melted and incorporated.
- Serve this delicious and nutritious pasta dish immediately and enjoy every bite!
Pro Tips for the Best Healthy Pasta
Achieve perfect results with these simple pro tips.
- Cook pasta just al dente: It will continue to cook slightly when added to the warm sauce.
- Don’t overcrowd chicken in pan: Cook in batches if necessary to ensure proper searing and browning.
- Whisk milk/flour thoroughly: This prevents lumps and ensures a smooth, creamy sauce.
- Use fresh garlic for flavor: Freshly minced garlic provides the best, most aromatic taste.
- Adjust seasoning to preference: Taste and add more salt, pepper, or Italian seasoning as desired.
- Serve immediately for best texture: Enjoy this wholesome pasta meal while it’s hot and fresh.
Serving Suggestions, Storage, & Variations
Make this healthy Tuscan chicken pasta a versatile staple in your kitchen.
Serving Ideas
- Pair with a simple side salad dressed with a light vinaigrette for extra greens.
- Serve with crusty whole-grain bread to soak up all the delicious sauce.
- Garnish with fresh basil or parsley for a burst of color and fresh flavor.
Storage & Reheating
- Refrigerate any leftovers in an airtight container for up to 3-4 days.
- Reheat gently on the stovetop over low heat or in the microwave until warmed through.
- Add a splash of milk or broth when reheating to loosen the sauce and prevent dryness.
- You can freeze just the sauce for up to 3 months, then cook fresh pasta when ready.
Recipe Variations
- Add other proteins: Try cooked turkey sausage, cubed tofu, or white beans for variety.
- Boost veggies: Incorporate sautéed zucchini, sliced mushrooms, or more kale for extra nutrients.
- Spice it up: A pinch of red pepper flakes adds a nice kick to this better-for-you pasta.
- Lemon zest for brightness: Stir in some fresh lemon zest at the end for a vibrant, zesty finish.
Nutrition Information
This healthy pasta recipe offers a balanced meal packed with goodness. It features lean protein, complex carbohydrates, and essential vitamins from vegetables. The use of 2% milk keeps the fat content reasonable while still providing a creamy texture.
| Component | Per Serving (approx.) |
|---|---|
| Calories | 420-480 |
| Protein | 35-40g |
| Carbohydrates | 40-45g |
| Fiber | 4-6g |
| Total Fat | 15-20g |
Disclaimer: Nutritional values are approximate and may vary based on specific ingredients and portion sizes. This is an estimate for one serving out of 8 servings.
Frequently Asked Questions (FAQ)
Find quick answers to common questions about preparing this delicious meal.
- How to make pasta sauce creamy and healthy? Use 2% milk or a plant-based alternative combined with a thickening agent like gluten-free flour or cornstarch. This creates a rich texture without heavy cream.
- Can I use frozen spinach in this recipe? Yes, thaw and squeeze out excess water from frozen spinach before adding it to the sauce. This prevents your sauce from becoming watery.
- What type of pasta is best for a healthy dish? Whole wheat, lentil, or gluten-free pasta varieties are excellent choices as they offer more fiber and protein compared to traditional white pasta.
- Does this dish work for meal prep? Absolutely! This healthy pasta recipe holds up well. Portion it into containers for quick, nutritious lunches or dinners throughout the week.
- How to prevent dry chicken in pasta? Sear the chicken quickly to lock in juices, then finish cooking it gently in the sauce. This method keeps the chicken tender and moist.
Conclusion
You’ve just discovered how easy and rewarding it is to create a truly delicious healthy pasta recipe. This Creamy Tuscan Chicken Pasta combines incredible flavors with simple ingredients, making it ideal for busy weeknights and beginner cooks. It proves that wholesome meals don’t have to compromise on taste or satisfaction. Give this versatile dish a try tonight, and feel free to share your thoughts and variations in the comments below!