Description
Healthy Lemon Chicken Pasta is a vibrant and flavorful dish combining tender lean chicken breast, fresh lemon juice and zest, garlic, whole grain or gluten-free pasta, and Parmesan cheese. This quick and easy recipe delivers a bright, protein-packed, and light yet satisfying meal perfect for family dinners or meal prep.
Ingredients
Scale
Protein
- 2 medium chicken breasts, sliced into thin strips or bite-sized pieces
Pasta
- 8 ounces whole grain or gluten-free pasta (such as penne, farfalle, or noodles of choice)
Citrus and Flavorings
- 1 lemon, zest and juice
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- Salt, to taste
- Freshly ground black pepper, to taste
Cheese and Herbs
- 1/4 cup freshly grated Parmesan cheese
- 2 tablespoons fresh parsley or basil, chopped
Instructions
- Prepare the Chicken: Slice the chicken breast into thin strips or bite-sized pieces to allow for quick, even cooking. Lightly season with salt and pepper.
- Cook the Pasta: Bring a large pot of salted water to a boil and cook your chosen pasta according to package instructions until al dente. Drain and set aside, reserving a little pasta water for later.
- Sauté Garlic and Chicken: Heat olive oil in a large skillet over medium heat. Add minced garlic and cook until fragrant, about one minute. Then add the chicken pieces and sauté until golden brown and cooked through, about 6-8 minutes.
- Add Lemon Flavor: Reduce the heat to low and stir in the fresh lemon juice and zest, combining evenly so the chicken absorbs the bright citrus aroma.
- Toss Pasta and Finish: Add the cooked pasta to the skillet, tossing everything together. If the dish looks dry, add a splash of the reserved pasta water to create a light sauce. Sprinkle with freshly chopped herbs and Parmesan cheese for the finishing touch.
Notes
- Use fresh lemons for the best bright and zesty flavor.
- Do not overcook the chicken; cook just until no longer pink inside to keep it tender and juicy.
- Reserve pasta water to help bind the sauce and add moisture without extra calories.
- Add fresh herbs at the end to preserve their vibrant flavor and color.
- Choose whole grain or gluten-free pasta to boost fiber and nutrition.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Sautéing
- Cuisine: American/Italian-inspired
Nutrition
- Serving Size: 1 serving
- Calories: 400 kcal
- Sugar: 2 g
- Sodium: 400 mg
- Fat: 12 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 75 mg
Keywords: healthy, lemon chicken pasta, gluten free, low calorie, quick dinner, protein packed, whole grain pasta, fresh lemon, simple ingredients