Print

Healthy High-Protein Lemon Chicken Pasta Primavera

Healthy High-Protein Lemon Chicken Pasta Primavera - featured image
Print Recipe

A quick and easy lemon chicken pasta dish packed with protein, fresh vegetables, and a bright, tangy sauce. Perfect for a wholesome dinner or meal prep.

Ingredients

Scale
  • 1 pound boneless, skinless chicken breast, cut into bite-sized pieces
  • 8 ounces whole-grain or high-protein pasta (penne or fusilli recommended)
  • 2 tablespoons extra virgin olive oil, divided
  • 2 garlic cloves, minced
  • 1 medium yellow bell pepper, sliced thin
  • 1 medium zucchini, cut into half-moons
  • 1 cup cherry tomatoes, halved
  • 1 cup low-sodium chicken broth
  • Zest of 1 lemon
  • 3 tablespoons freshly squeezed lemon juice
  • 1/3 cup grated Parmesan cheese (optional)
  • 1/4 cup fresh basil leaves, roughly chopped
  • Salt and freshly ground black pepper, to taste
  • Pinch of red pepper flakes (optional)

Instructions

  1. Bring a large pot of salted water to a boil. Add 8 ounces of whole-grain or high-protein pasta and cook according to package instructions until al dente, about 9-11 minutes. Drain, reserving 1/2 cup of pasta water, and set aside.
  2. While the pasta cooks, season 1 pound of chicken breast pieces with salt, pepper, and a pinch of red pepper flakes if using. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
  3. Add chicken to the hot skillet in a single layer. Let it sear without moving for 3-4 minutes until golden, then stir and cook for another 3-4 minutes until cooked through and no longer pink inside. Remove chicken from the skillet and set aside.
  4. In the same skillet, add another tablespoon of olive oil. Toss in minced garlic and cook for about 30 seconds until fragrant. Add sliced yellow bell pepper and zucchini, sautéing for 4-5 minutes until crisp-tender.
  5. Stir in low-sodium chicken broth and halved cherry tomatoes. Bring to a gentle simmer and cook for 3-4 minutes until tomatoes soften but still hold shape.
  6. Return the cooked chicken to the skillet along with drained pasta. Add lemon zest and freshly squeezed lemon juice. Toss everything together, adding reserved pasta water a little at a time to loosen the sauce as needed. Cook for another 2 minutes until heated through and coated.
  7. Remove from heat and stir in grated Parmesan cheese and chopped fresh basil. Taste and adjust seasoning with salt and pepper.

Notes

Do not overcook zucchini; it should remain slightly crisp. Add lemon juice at the end to keep flavor fresh and prevent chicken from toughening. Reserve some pasta water to help loosen the sauce and help it cling to the pasta. Use a nonstick skillet for even cooking and easy cleanup.

Nutrition

Keywords: lemon chicken pasta, high-protein pasta, healthy dinner, primavera, quick pasta recipe, whole-grain pasta, easy dinner, meal prep

Find it online: https://sofiaspice.com/healthy-high-protein-lemon-chicken-pasta-primavera-recipe-easy-perfect-dinner-idea/