Healthy & Light Chicken Spaghetti with Fresh Tomatoes and Basil: A Wholesome Weeknight Delight

The past Mother’s Day weekend was absolutely wonderful, filled with joy, family, and, admittedly, a bit too much indulgence in delicious foods! While these special occasions are perfect for treating ourselves, I found my pants fitting a little more snugly than usual afterwards. This delightful, yet slightly uncomfortable, realization served as a gentle nudge to recommit to healthier eating habits for the week ahead. After all, my blog proudly features the word HEALTHY right in its title, so it only makes sense to consistently share recipes that align with that philosophy, doesn’t it?

In my quest for a fresh, light, and utterly satisfying meal, I stumbled upon a fantastic recipe over at Skinnytaste. If you haven’t explored this incredible resource, I highly recommend checking it out! It’s a treasure trove of low-fat and healthy recipes that never compromise on flavor. The moment I saw their recipe for spaghetti with sautéed chicken and tomatoes, I knew I had to try it. Its promise of lightness and freshness immediately appealed to me, especially after a weekend of rich meals.

This dish truly delivered! It features a delicate olive oil and garlic dressing that perfectly coats the pasta, complemented by the vibrant burst of fresh, juicy tomatoes. I opted for high-fiber pasta to boost the nutritional value and incorporated fragrant basil picked straight from my garden, which added an unparalleled aroma and taste. What truly surprised me was how much my boys enjoyed it – a significant win in any household! This recipe effortlessly combines wholesome ingredients with incredible flavor, making it an instant family favorite.

HEALTHY & LIGHT SPAGHETTI WITH SAUTÉED CHICKEN AND TOMATOES

(Recipe inspired by Skinnytaste)

This delightful pasta dish is a fantastic way to enjoy a satisfying meal without feeling heavy. It’s packed with lean protein, fresh vegetables, and wholesome pasta, making it an ideal choice for a quick weeknight dinner or a light lunch. The combination of succulent chicken, sweet grape tomatoes, aromatic garlic, and fresh basil creates a symphony of flavors that will leave you feeling nourished and content.

Ingredients:

• 2 boneless/skinless chicken breasts: Diced into approximately 1-inch cubes for even cooking and bite-sized pieces. Using skinless breasts keeps the dish lean and healthy.
• Cooking spray: A healthy alternative to excessive oil for sautéing the chicken, ensuring a low-fat preparation.
• 1/2 tsp. dried oregano: Adds an earthy, aromatic depth to the chicken, perfectly complementing the Italian flavors.
• 1/2 tsp. dried basil: Enhances the chicken’s flavor profile, setting the stage for the fresh basil added later.
• Salt & pepper: Essential seasonings to bring out the natural flavors of all the ingredients. Adjust to your personal preference.
• 8 oz. spaghetti (high fiber or low carb): I highly recommend Ronzoni Smart Taste or another high-fiber option. This choice significantly boosts the fiber content, aiding digestion and promoting a feeling of fullness.
• 2 cups grape tomatoes: Halved. These little gems offer a burst of sweetness and acidity, transforming into juicy pockets of flavor when lightly sautéed. Cherry tomatoes can also be used.
• 6 cloves garlic: Smashed and coarsely chopped. Garlic is the backbone of this sauce, providing a robust, aromatic foundation. Don’t be shy with it!
• 4 tsp. extra virgin olive oil: A small amount is used to sauté the garlic and tomatoes, adding a smooth, rich flavor without being overpowering. Good quality extra virgin olive oil makes a difference.
• 4 Tbsp. chopped fresh basil: This is where the dish truly shines. Fresh basil provides a vibrant, peppery, and slightly sweet aroma that elevates the entire meal. Using fresh herbs is key for maximum flavor.
• Optional: Grated Parmesan cheese for serving.

Directions:

Preparing this healthy and flavorful spaghetti dish is surprisingly simple, making it perfect for those busy weeknights when you crave something wholesome yet quick. Follow these steps for a delicious meal:

1. Prepare the Pasta Water: Begin by bringing a large pot of lightly salted water to a rolling boil. Ensure you use a large pot to give the spaghetti enough room to cook evenly without sticking together.
2. Season and Sauté the Chicken: While the water heats, generously season your diced chicken breasts with salt and pepper. Then, sprinkle on the dried oregano and dried basil, ensuring the chicken is thoroughly coated. Heat a large skillet over high heat. Once hot, lightly spray with cooking spray. Add the seasoned chicken cubes to the hot skillet and cook for about 3-4 minutes, stirring occasionally, until the chicken is no longer pink and is lightly browned on all sides. Remove the cooked chicken from the skillet and set it aside on a plate; it will be added back later. This prevents the chicken from overcooking and drying out.
3. Cook the Spaghetti: Add the spaghetti to the boiling water and cook according to the package directions until al dente. Al dente pasta retains a slight firmness to the bite, which is ideal for this dish. Before draining, make sure to reserve about 1/2 cup of the starchy pasta water. This reserved water is a secret weapon that helps bind the sauce to the pasta and adds a silky texture if the dish seems too dry later.
4. Prepare the Tomato & Garlic Base: While the pasta is cooking, return to the same skillet you used for the chicken (a quick wipe with a wet paper towel is usually sufficient). Add the extra virgin olive oil to the skillet over high heat. Once the oil is shimmering, add the smashed and coarsely chopped garlic. Sauté the garlic for about 1-2 minutes until it turns golden brown and becomes wonderfully fragrant, being careful not to burn it – burnt garlic can taste bitter. Immediately add the halved grape tomatoes to the skillet. Season with a pinch of salt and pepper. Reduce the heat to medium-low and continue to sauté for about 4-5 minutes, or until the tomatoes begin to soften and release their juices, creating a rustic, fresh sauce.
5. Combine and Finish: Once the pasta is drained (remembering to reserve that pasta water!), add it directly to the skillet with the sautéed tomatoes and garlic. Toss everything together vigorously, ensuring the pasta is well coated with the flavorful tomato and garlic mixture. If the pasta seems a little dry or could use more moisture, gradually add some of the reserved pasta water, a tablespoon at a time, until it reaches your desired consistency. Finally, return the cooked chicken to the skillet, along with the generous amount of fresh chopped basil. Toss gently one last time to combine all ingredients, allowing the fresh basil to wilt slightly and infuse its aroma throughout the dish.
6. Serve and Enjoy: Divide the healthy and light spaghetti among serving plates. For an extra touch of flavor, you can top each serving with a sprinkle of freshly grated Parmesan cheese, although it’s delicious without it too. Serve immediately and savor the fresh, vibrant flavors of this wholesome meal!

Tips for Success & Variations:

• Pasta Choice: Experiment with different types of high-fiber pasta like whole wheat linguine or even gluten-free options to suit dietary needs.
• Spice It Up: For a little kick, add a pinch of red pepper flakes with the garlic.
• Add More Veggies: Feel free to toss in other quick-cooking vegetables like spinach (add at the very end to wilt), diced zucchini, or finely chopped bell peppers during the tomato sautéing stage.
• Lemon Zest: A squeeze of fresh lemon juice or a sprinkle of lemon zest at the end can brighten up all the flavors.
• Herbs: If fresh basil isn’t available, dried basil can be used, but fresh truly makes a difference here. Consider adding a touch of fresh parsley as well for extra color and flavor.
• Chicken Alternatives: This recipe works well with shrimp or even firm tofu for a vegetarian option.

This healthy and light spaghetti recipe isn’t just a meal; it’s a testament to how nutritious food can be incredibly flavorful and satisfying. It’s a dish that caters to a desire for wholesome eating without sacrificing taste or ease of preparation. Whether you’re looking to reset your diet after an indulgent weekend or simply seeking a delicious and quick weeknight dinner, this chicken and tomato pasta with fresh basil is an absolute winner. Give it a try, and you might just find your new go-to healthy pasta dish!

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