Summer Whole-Wheat Spaghetti with Chicken, Tomato and Basil

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Tweaking my old favorites to match my 4 year old son’s taste buds has also been a good adjustment for my health. With minimal spices and naturally flavored with vegetable and herbs, this is one of my family’s favorite pasta dish. The whole wheat spaghetti can be substituted with brown rice pasta for the same effect and we do so interchangeably.

Further Food Nutritionist Commentary:

Thanks Linda for this recipe, as it’s just in time for the summer. As a low sodium, peanut free, seafood free, seed and soy free recipe, what more can we ask more! If one uses the brown rice pasta instead, it can be deemed gluten free as well. Onto the positive qualities that this dish is: with a good amount of garlic, your body will thank you. Garlic helps control bacterial, viral, fungal, yeast and worm infections and has been deemed as able to kill bacteria like e. coli and salmonella.

Plus, the recipe’s olive oil enhances the good fats, monounsaturated and polyunsaturated fats, improving one’s risk of developing heart disease and/or type 2 diabetes.

By Nikki Nies, MS, Nutritionist

Summer Whole-Wheat Spaghetti with Chicken, Tomato and Basil

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Servings: 4

Ingredients

8 ounces of whole wheat spaghetti (thin or regular)
6 tablespoon of olive oil and more for drizzling
12 garlic cloves (crushed and coarsely chopped)
1 pint grape tomatoes (halved)
3 skinless chicken breasts (diced into 1 inch cubes)
handful of fresh basil (thinly sliced)
salt and pepper (to taste)
grated parmigiano reggiano (to taste)

Instructions

  1. Salt and pepper the chicken.
  2. Cook spaghetti according to the direction on the package, set aside.
  3. Sauté olive oil and garlic in a skillet until tender.
  4. Add chicken and cook for about 5 minutes.
  5. Add tomatoes, cover about another 5 minutes.
  6. Take the cover off and cook until chicken is cooked through and the tomatoes are tender, about another 5 minutes.
  7. Add the basil and cook for another 1-2 minutes.
  8. Place spagetti in a serving dish, pour and toss.
  9. Drizzle olive oil and add grated parmigiano reggiano to taste. Enjoy!
Salt and pepper the chicken. Cook spaghetti according to the direction on the package, set aside. Sauté olive oil and garlic in a skillet until tender. Add chicken and cook for about 5 minutes. Add tomatoes, cover about another 5 minutes. Take the cover off and cook until chicken is cooked through and the tomatoes are tender, about another 5 minutes. Add the basil and cook for another 1-2 minutes. Place spagetti in a serving dish, pour and toss. Drizzle olive oil and add grated parmigiano reggiano to taste. Enjoy!

Nutrition Information

Per Serving:  Calories: 402; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 15g; Polyunsaturated Fat: 2g; Cholesterol: 41mg; Sodium: 26mg; Potassium: 193mg; Carbohydrate: 23g; Fiber: 5g; Sugar: 3g; Protein: 19g

Nutrition Bonus: Vit A: 33%; Vit C: 19%; Iron 10%
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