Chicken Zucchini Tomato Pasta
Whole-wheat pasta tossed with tender chicken, zucchini, tomatoes, garlic, and oregano in a light pan sauce.
- Calories
- 640
- Protein
- 48g
- Carbs
- 76g
- Fat
- 16g
Per serving
Ingredients
For 4 servings · 45 min total
- boneless skinless chicken breastpatted dry24 oz
- whole-wheat pasta10 oz
- zucchinihalved lengthwise and sliced16 oz
- tomatodiced16 oz
- oniondiced1/2
- garlicminced2 clove
- olive oil8 tsp
- dried oregano2 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- Dice the onion and tomato, halve the zucchini lengthwise and slice it, and mince the garlic.
- Do not rinse the chicken. Pat it dry, season both sides with the kosher salt and black pepper, and heat half of the olive oil in a large skillet over medium heat. Cook the chicken for 5-7 minutes per side, until golden and the thickest part reaches 165°F (74°C). Transfer it to a clean plate. Wash the board, knife, and hands with soap and water before touching anything else.
- Bring a pot of water to a boil, salt the water well, and cook the whole-wheat pasta according to the package directions, starting to taste 2 minutes before the suggested time. Drain when al dente, reserving a small cup of the pasta water.
- Add the remaining olive oil to the skillet over medium heat. Stir in the onion and a pinch of salt, and cook for 3-4 minutes, until translucent and softened. Add the zucchini and cook for 4-5 minutes, until crisp-tender and lightly browned.
- Add the garlic and oregano, and stir for 30-60 seconds, until fragrant. Add the tomato and cook for 3-4 minutes, until softened and juicy. Stir in a splash of reserved pasta water to form a light sauce.
- Slice the chicken. Toss the pasta into the skillet, taste, and adjust the salt and pepper. Top with the sliced chicken and serve.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.