One-Pot Mediterranean Chicken & Pasta

This one pot, complete meal is incredibly easy and super flavourful. The recipe combination provides a moderate amount of pasta per person with lean chicken and a generous serving of vegetables; which is a good thing as many people tend to eat larger than wise portions of higher carbohydrate pasta.
Serves: 4
Prep Time: 15 min
Cook Time: 35 min

Ingredients

2 zucchini, medium, raw, sliced
2 tomatoes, fresh, diced
1 sweet red pepper, medium, diced
3 garlic cloves, minced
2 large chicken breasts, boneless, skinless (1 pound - 450 grams), cut into bite size pieces
1 tbsp olive oil
1 tsp basil, dried
1/2 tsp oregano, leaf, dried
1/4 tsp rosemary, dried
1/2 tsp sea salt
1/2 tsp black pepper, freshly ground
2 1/2 cup chicken broth, low sodium
1/2 cup red or white wine (or substitute with more chicken broth)
2 cups pasta, dry
2 tsp cornstarch
4 tbsp parmesan cheese, shredded
2 tbsp parsley, fresh, chopped (optional garnish)

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Slice zucchini lengthwise and cut across into half moons. Cut tomatoes and red pepper into larger dice. Mince garlic. Set all aside.

  2. Cut chicken breasts into bite-size pieces (about 1 inch – 2.5 cm each.) Set aside.

  3. Add olive oil to a large pot set on medium high heat and heat for a minute or two. Add chicken and sauté for approximately 10 minutes until lightly browned. Stir occasionally.

  4. Add prepared zucchini, tomatoes, red peppers and garlic to the same pot. Sprinkle with basil, oregano, rosemary, sea salt and black pepper. Stir and sauté 5-7 minutes over medium high heat until vegetables are just tender crisp. Leave in pot but remove from heat.

  5. Meanwhile, bring chicken broth and white wine to a boil in a separate pot over medium high heat. Stir in the pasta and use a spoon to push pasta down so it is submerged in the broth to ensure even cooking. Reduce heat to medium and cook according to package directions and until pasta is just al dente as it will be heated more in the next step. Stir during cooking to prevent pasta from sticking.

  6. Remove one cup (250 mL) of broth from the pasta pot to a medium bowl and set aside. Stir in cornstarch and whisk until no lumps remain.

  7. Add pasta with remaining liquid and cornstarch mixture to the chicken and vegetables. Stir and cook over medium heat a few minutes or until sauce thickens.

  8. To serve, sprinkle with shredded parmesan cheese. Garnish with chopped parsley (optional garnish).

Helpful Tip

Remember, pasta cooked al dente has a lower glycemic index and will raise blood sugar more slowly. For a gluten free version use one of the many choices of gluten free pasta made from wild rice, brown rice or quinoa etc.

Nutrition Info

Per 535 g serving Amount
Calories250
Protein36 g
Fat8 g
Saturated Fat2 g
Carbohydrate30 g
Fibre4 g
Sugar5 g
Cholesterol70 mg
Sodium450 mg
Per 535 g serving % Daily Value
Potassium27
Calcium10
Iron30
Vitamin A8
Vitamin C140
Vitamin B659
Vitamin B1232
Folate8
Zinc98