Chicken Pasta Primavera

PregnancyItalian-inspiredEasyServes 225 min

Whole wheat pasta tossed with grilled chicken strips, broccoli, tomatoes, and a light olive oil sauce.

This vibrant dinner provides a comforting yet highly nutritious base for a growing baby and a busy mother. The whole wheat pasta and broccoli offer excellent fiber, which is crucial for easing the mother's digestion as pregnancy progresses. Meanwhile, the lean chicken delivers vital protein to support the baby's rapid tissue development, and the vitamin C from the lemon and tomatoes helps her body efficiently absorb plant-based iron throughout the day.

View Nutrition Facts

One serving≈600 kcal · 50 g protein

Calories600 kcal

Protein50 g

Carbs54 g · 6.5g sugar

Fat22 g · 5.3g sat

Fiber10 g

Sodium921 mg

Folate135 mcg DFE

Iron4.3 mg

Calcium301 mg

Choline151 mg

Iodine75 mcg

Vitamin D10 IU

Vitamin B120.6 mcg

DHA + EPA21 mg

Zinc3.7 mg

from its ingredients

Ingredients

2 cups dry whole wheat pasta (rotini or penne)
10 oz chicken breast, cut into strips
½ head broccoli, cut into bite-sized florets
1 cup cherry tomatoes, halved
2 cloves garlic, minced
½ lemon, juiced
1 oz parmesan cheese, grated
2 tbsp olive oil, divided
1 tsp italian seasoning
½ tsp salt
¼ tsp black pepper

Cookware

Large pot
Chef's knife
Cutting board
Measuring cups
Measuring spoons
Colander
Large skillet
Tongs

Method

1Bring a large pot of generously salted water to a boil. While waiting, chop the broccoli florets, halve the tomatoes, mince the garlic, and cut the chicken into strips.
2Add 2 cups whole wheat pasta to the boiling water. Cook until al dente (tender but with a slight bite), about 8-10 minutes. In the last 2 minutes of cooking, carefully drop in the ½ head of broccoli florets to blanch them.
3Reserve ¼ cup of the pasta cooking water (carefully scoop it out into a mug), then drain the pasta and broccoli together in a colander.
4While the pasta cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the 10 oz chicken strips, and sprinkle with 1 tsp italian seasoning, ½ tsp salt, and ¼ tsp black pepper. Cook undisturbed for 3-4 minutes to develop a golden crust.
5Flip the chicken strips and cook until fully cooked through and no longer pink inside, about 3-4 minutes more. Reduce heat to medium, then add the 2 cloves minced garlic and 1 cup halved cherry tomatoes. Sauté for 1 minute until fragrant.
6Add the drained pasta and broccoli to the skillet. Drizzle over the remaining 1 tbsp olive oil, the juice of ½ lemon, and a splash of the reserved pasta water. Toss everything together, adding more pasta water if needed to create a light sauce that coats the noodles.
7Remove from heat, toss in 1 oz grated parmesan cheese, and divide between two plates.

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