This chicken pasta recipe is the perfect example of the balance you'll find on the Mediterranean diet. Whole grain pasta, plenty of veggies, a bit of cheese, and lean protein make this chicken and pasta recipe a flavorful, filling, and figure-friendly option.

Source: Better Homes and Gardens
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Ingredients

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Directions

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  • Cook pasta according to package directions; drain.

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  • Meanwhile, lightly coat the rack of an indoor electric grill with cooking spray. Preheat grill. Place chicken on grill rack. If using a grill with a cover, close lid. Grill until chicken is no longer pink (170°F). (For a covered grill, allow about 6 minutes. For an uncovered grill, allow 12 to 15 minutes, turning once halfway through grilling.) Cut chicken into bite-size pieces.

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  • For dressing, in a small bowl whisk together 3 tablespoons oil, vinegar, orange peel, orange juice, honey, mustard, salt, and pepper; set aside.

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  • In a 5- to 6-quart Dutch oven heat 1 teaspoon oil over medium-high heat. Add tomatoes and garlic; cook for 1 minute, stirring frequently. Stir in pasta and chicken; remove from heat.

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  • Gradually add spinach and dressing to chicken mixture, tossing gently until spinach is slightly wilted. Transfer mixture to a serving bowl. Sprinkle with cheese and pine nuts.

Grill Pan Directions:

Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly until about 1/2 inch thick. Remove plastic wrap. Coat a grill pan with nonstick cooking spray; heat pan over medium-high heat. Add chicken; cook for 10 to 12 minutes or until no longer pink (170°F), turning once.

Tip:

To assemble the salad as shown in the photo, toss pasta with chicken and transfer to a large serving bowl. Heat the dressing before tossing with the spinach and tomato mixture; transfer to the serving bowl. Sprinkle with cheese and pine nuts.

Nutrition Facts

352 calories; 17 g total fat; 3 g saturated fat; 4 g polyunsaturated fat; 7 g monounsaturated fat; 73 mg cholesterol; 563 mg sodium. 587 mg potassium; 24 g carbohydrates; 4 g fiber; 7 g sugar; 27 g protein; 0 g trans fatty acid; 3693 IU vitamin a; 28 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 10 mg niacin equivalents; 1 mg vitamin b6; 113 mcg folate; 0 mcg vitamin b12; 131 mg calcium; 3 mg iron;

Reviews (4)

34 Ratings
  • 5 star values: 21
  • 4 star values: 6
  • 3 star values: 2
  • 2 star values: 3
  • 1 star values: 2
Rating: Unrated
08/12/2013
A nice light meal. Surprisingly, even my husband liked it. We usually eat heavier, spicier foods but this was a really nice change and great for summer. I've been trying to eat healthier and this was a perfect fit for me and my diabetic mother. I'm planning to eat the leftovers cold tomorrow for lunch and expect it will be just as good. A keeper.
Rating: Unrated
07/09/2015
Perhaps the nicest dish I have ever cooked i my 53 years of marriage. Despite the glitch with the stars I would rate it easily a 5 star recipe.
Rating: Unrated
07/09/2015
This is the nicest dish I think I have ever eaten or cooked. Despite the glitch with the stars I rate this recipe as a 5plus,
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Rating: Unrated
09/08/2014
I'm going to make this using zoodles (zucchini noodles) instead of pasta!