Name: Chicken Pasta Primavera
Prep time: 40 min
Total time: 50 min
Ingredients: 2 teaspoons olive oil; 0.25 cup chopped onion; 1 clove garlic, minced; 2 cups cauliflower florets; 0.5 cup reduced-sodium chicken broth; 0.25 cup water; 3 tablespoons finely shredded Parmesan cheese; 0.125 teaspoon salt; 0.125 teaspoon black pepper; 3 ounces dried whole grain spaghetti or linguine; 2 cups broccoli florets, 1-inch asparagus pieces and/or coarsely chopped yellow summer squash; 0.75 cup bite-size strips red sweet pepper; Nonstick cooking spray; 4 chicken breast tenderloins (8 oz. total), halved crosswise; 2 tablespoons snipped fresh basil; 1 Lemon zest

Chicken Pasta Primavera

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Ready in under an hour, this pasta and veggie dish is perfect for any night of the week!

EatingWell Test Kitchen

Updated on July 9, 2019

Prep Time:

40 mins

Additional Time:

10 mins

Total Time:

50 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Diabetes Appropriate Egg Free Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure High Fiber High-Protein Low Sodium Low-Calorie Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

2 teaspoons olive oil
¼ cup chopped onion
1 clove garlic, minced
2 cups cauliflower florets
½ cup reduced-sodium chicken broth
¼ cup water
3 tablespoons finely shredded Parmesan cheese
⅛ teaspoon salt
⅛ teaspoon black pepper
3 ounces dried whole grain spaghetti or linguine
2 cups broccoli florets, 1-inch asparagus pieces and/or coarsely chopped yellow summer squash
¾ cup bite-size strips red sweet pepper
Nonstick cooking spray
4 chicken breast tenderloins (8 oz. total), halved crosswise
2 tablespoons snipped fresh basil
1 Lemon zest

Directions

For sauce, in a small saucepan heat oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until tender; cool slightly. Transfer to a food processor. Add the water, cheese, salt and black pepper. Cover and process until smooth.
Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving 1/4 cup of the pasta cooking water.
Coat a 10-inch skillet with cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165 degrees F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water if needed to reach desired consistency. Serve topped with basil and, if desired, lemon zest and additional cheese.

Nutrition Facts (per serving)

451	Calories
12g	Fat
45g	Carbs
42g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 451
% Daily Value *
Total Carbohydrate 45g	16%
Dietary Fiber 9g	31%
Total Sugars 9g
Protein 42g	84%
Total Fat 12g	16%
Saturated Fat 3g	14%
Cholesterol 88mg	29%
Vitamin A 2590IU	52%
Vitamin C 158mg	176%
Folate 154mcg	39%
Sodium 527mg	23%
Calcium 190mg	15%
Iron 5mg	27%
Magnesium 82mg	19%
Potassium 1184mg	25%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.