Good 'n healthy Tomato Spinach Chicken Spaghetti

Tomato Spinach Chicken Spaghetti

Tired of the same old pasta sauce over spaghetti? Change it up with chicken, fresh tomatoes, spinach and basil for a satisfying meal your family will love with the nutrition they need. Specifically, tomatoes are a major source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease. Spinach is also heart-healthy, helping to provide protection against high blood pressure.

Preparation time: 20-30 minutes 

INGREDIENTS

  • 8 oz. whole wheat spaghetti 
  • 2 Tablespoons olive oil
  • 1 lb. boneless, skinless chicken breasts, cut into bite-size pieces 
  • 1 teaspoon red pepper flakes
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 2-3 cloves garlic, minced 
  • 1 teaspoon dried oregano
  • 4 medium to large Roma tomatoes, diced
  • ½ cup fresh basil leaves, chopped, or 1 teaspoon dried
  • 10 oz. fresh spinach
  • 2 Tablespoons fresh lemon juice 
  • ¼ cup freshly shredded parmesan cheese, optional

INSTRUCTIONS

Begin by making the spaghetti according to package directions. While the spaghetti cooks, prepare the remaining ingredients:

  1. Heat large skillet to medium high. Add olive oil, red pepper flakes and chicken.
  2. Sprinkle chicken with salt, pepper and oregano. (If using dried basil, add it now.) Sauté mixture for five minutes, stirring occasionally.
  3. Stir in garlic and tomatoes and sauté another minute. 
  4. Add spinach and gently fold into mixture. It may seem like a lot of spinach, but it wilts quickly and reduces in size quite a bit. Keep folding until just wilted. 
  5. Remove from heat and stir in lemon juice.
  6. Pour mixture over drained spaghetti. Top with parmesan cheese.
  7. Drizzle with a little olive oil, if desired, and serve. 

Note: Toss in ½ cup chopped black olives, two tablespoons capers and several chopped anchovies for Chicken Puttanesca

Makes four, two-cup servings. 

Nutritional Information
Per serving: 433.7 calories; 12.9g total fat (2.8g saturated, 0.7g polyunsaturated, 5.4g monounsaturated); 786.7mg sodium; 73.6mg cholesterol; 54.4g carbohydrate; 8.6g fiber; 8.5g sugars; 34.0g protein; 410.5mg potassium. 

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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