This healthy pasta is quick, easy and nourishing, and the low sodium content is great for keeping your blood pressure in check. The fresh flavors paired with lean protein and healthy carbohydrates will leave you feeling happy and satisfied.

You can substitute the whole wheat pasta for chickpea pasta to get an extra boost of protein and fiber. Pair with a simple vegetable side for everything your body needs.

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Recipe: Tomato basil pasta with chicken

Ingredients

  • 1 small yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 8 ounces cherry tomatoes, sliced in half
  • 1 tablespoon olive oil
  • 1 1/2 pound chicken breast, boned and cut into cubes
  • Juice of 1 lemon
  • 1/3 cup Parmesan cheese
  • One handful fresh basil, chopped
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 8 ounces whole-wheat pasta, we like angel hair
  • Cooking spray

Preparation

Cook the pasta according to package instructions, in unsalted water.

Season chicken with 1/2 tablespoon olive oil, the juice of 1 lemon, 1/2 teaspoon black pepper and 1/4 teaspoon salt.

Cook over medium-high heat in a pan lightly oiled with cooking spray. Cook pieces about two to three minutes on each side. Once chicken is cooked through, remove from the pan and set to the side.

While the chicken is cooking, finely chop onion and garlic. Slice tomatoes into halves.

In the same pan as the chicken was cooked in, sauté onion and garlic with the remaining 1/2 tablespoon of olive oil on medium heat until onions are translucent and fragrant, about three minutes.

Add sliced tomatoes to the pan and stir for about three to four minutes, pressing on the tomatoes so they release some of their juices.

Once the tomatoes start becoming saucy, add the chicken back into the pan and remove from heat. Add in the drained, cooked pasta, the grated cheese and chopped basil.

Stir until all is combined and cheese starts to melt.

Yield: 4 servings. Per serving: 296 calories; 10.2 g fat; 56.6 mg cholesterol; 342.9 mg sodium; 25.1 g carbohydrate (4.3 g sugar); 26.9 g protein.

This recipe was reviewed by Brittany Kingry, registered dietitian at CoreLife Novant Health – Matthews.