When it comes to easy yet flavorful meals, Tomato, Spinach, and Chicken Pasta are some of my favorites. Not only does this dish combine the rich flavors of sautéed chicken and tomatoes with the health benefits of spinach, but it can also be whipped up in less than 30 minutes. Let’s dive deeper into the components and benefits of this delightful dinner option.
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The Nutritional Benefits of the Ingredients
Chicken
Chicken is a popular protein choice for many households due to its versatility and nutritional benefits. Here are some facts:
- High in Protein: Chicken breast contains about 31 grams of protein per 100 grams, making it an excellent source for muscle health and repair.
- Low in Fat: Skinless chicken breast is specifically low in fat while providing essential nutrients.
- Rich in Vitamins: Chicken is a good source of vitamins B6 and B12, which are vital for energy production and maintaining a healthy nervous system.
Spinach
Spinach is often heralded as a “superfood,” for good reason. Here are some of its health benefits:
- Packed with Nutrients: Spinach is rich in vitamins A, C, and K, as well as folate, iron, and calcium.
- High in Antioxidants: Spinach contains antioxidants, including flavonoids and carotenoids, which combat oxidative stress in the body.
- Supports Bone Health: The high vitamin K content plays a significant role in maintaining bone density.
Tomatoes
Tomatoes are not just added for flavor; they offer numerous health advantages:
- Heart Health: Tomatoes are rich in lycopene, an antioxidant that contributes to cardiovascular health. It’s known to lower cholesterol levels and reduce blood pressure.
- Boosts Immunity: With a high vitamin C content, tomatoes can help improve your immune system and fend off illnesses.
- Hydration: Comprising about 95% water, tomatoes are excellent for maintaining hydration, especially in warm weather.
Combining Flavors and Textures
The beauty of Tomato Spinach Chicken Pasta lies in its ability to combine different textures and flavors in one bowl. The tender and juicy chicken contrasts nicely with the soft yet slightly chewy pasta, while the tomatoes and spinach add a burst of freshness.
Incorporating fresh herbs like basil, oregano, or thyme not only elevates the flavor but also adds a nutritional boost. Herbs carry their own set of health benefits:
- Basil: Known for its anti-inflammatory properties and rich aroma that enhances overall flavor.
- Oregano: Packed with antioxidants, it supports immune health and adds a robust earthy flavor.
A Quick and Versatile Meal
One of the best things about Tomato and spinach Chicken Pasta is its versatility. I can swap out chicken for protein sources like shrimp or tofu, making it suitable for vegetarians or those looking for variety. Similarly, I can change the base using whole grain or gluten-free pasta.
If you’re busy during the week, preparing Tomato, Spinach, and Chicken Pasta in advance is a great option. You can cook the components and store them separately until you’re ready to enjoy a fresh meal. Whether served hot or cold as a pasta salad, this dish’s flavors only seem to improve with time.
Perfect for All Occasions
Whether you’re cooking for a family dinner or meal prepping for the week, this dish fits any occasion. It’s also perfect for entertaining guests. I often serve it with a side of garlic bread or a fresh salad, rounding out the meal and impressing others with a homemade, comfort food vibe.
Tomato Spinach Chicken Pasta
Ingredients
- ¼ cup sun-dried tomatoes chopped, drained of oil
- 2 tablespoons olive oil drained from sun-dried tomatoes
- ½ lb chicken boneless and skinless (preferably, boneless skinless thighs), chopped
- ¼ teaspoon salt
- ¼ teaspoon red pepper flakes
- 4 roma tomatoes chopped
- ¼ cup fresh basil leaves chopped
- 8 oz spinach fresh
- 3 garlic cloves chopped
- 8 oz spaghetti pasta
- 3 tablespoons olive oil (use high quality olive oil or oil from the sun-dried tomatoes jar)
Instructions
Prepare the Skillet
- Add the chopped sun-dried tomatoes and2 tablespoons of olive oil (drained from the sun-dried tomatoes)to a large skillet on medium-low heat.
Add the Chicken
- Next, chop the chicken thighs (or breast if you prefer) and add them to the skillet.
Season the Ingredients
- Sprinkle red pepper flakes and salt over all the ingredients in the skillet.
Cook the Chicken
- Increase the heat to medium and cook until the chicken is thoroughly cooked and no longer pink, about 5 minutes.
Incorporate More Ingredients
- Add:
- Chopped fresh tomatoes
- Chopped fresh basil leaves
- Fresh spinach
- Chopped garlic
- Cook for an additional 3 to 5 minutes on medium heat until the spinach wilts slightly, and the tomatoes release some of their juices.
Final Touches
- Remove the skillet from heat. Taste the mixture and add more salt if necessary. Cover the skillet with a lid and keep it off the heat.
Cook the Pasta
- While the chicken and vegetables are resting, cook your pasta according to the package instructions until al dente.
Combine Everything
- Drain the cooked pasta and add it to the skillet with the chicken and vegetable mixture. Reheat on low heat, mixing everything well. Adjust seasonings (salt and pepper) to your liking before removing from heat.
Add Olive Oil (Optional)
- Once everything is off the heat, you can drizzle in more high-quality olive oil for added flavor. This step is optional but highly recommended for taste. Alternatively, you can use leftover olive oil from the sun-dried tomatoes jar.
Hey readers! Chip Holland here, and I’m a Manager of this website. My passion for writing about it only matches my passion for BBQ. Follow my blog for mouth-watering recipes, tips, and tricks for the perfect smoke, grill, and BBQ. I’m sure you won’t be disappointed!