Looking for a delicious, convenient, and protein-packed meal in a single pan? Look no further than our High Protein One-Pan Pasta recipe! This dish is perfect for those seeking a quick and nutritious meal without compromising on taste. With a harmonious blend of flavors and the convenience of minimal cleanup, this recipe is a true winner.
Difficulty: Easy
Prep Time: 10 minutes
Cooking Time: 20 minutes
Serving: 4 servings
Yield: Approximately 6 cups
Calories: 450 per serving
Ingredients:
- 8 ounces (225g) whole grain pasta
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 cups (500ml) vegetable broth
- 1 can (14 ounces/400g) diced tomatoes
- 1 cup (150g) cooked chickpeas
- 1 cup (150g) cooked chicken breast, shredded
- 2 cups (100g) baby spinach leaves
- Salt and pepper, to taste
Equipment:
- Large skillet or frying pan
- Wooden spoon or spatula
- Measuring cups
- Measuring spoons
- Kitchen knife
Step-by-Step Guide:
Step 1: Heat olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, and sauté until they become fragrant and translucent.
Tip: Sautéing the onion and garlic enhances the flavors and adds depth to the dish.
Step 2: Add the vegetable broth, diced tomatoes (with their juice), and the whole grain pasta to the skillet. Stir well to combine.
Tip: Using whole grain pasta increases the fiber and protein content of the dish while adding a nutty flavor.
Step 3: Bring the mixture to a boil, then reduce the heat to low and cover the skillet. Simmer for about 10-12 minutes, or until the pasta is cooked al dente, stirring occasionally.
Tip: Stirring occasionally prevents the pasta from sticking to the pan and ensures even cooking.
Step 4: Once the pasta is cooked, add the cooked chickpeas, shredded chicken breast, and baby spinach leaves to the skillet. Stir gently until the spinach wilts and the ingredients are well incorporated.
Tip: The chickpeas and chicken breast provide an excellent source of protein, making this dish a satisfying and nutritious meal.
Step 5: Season with salt and pepper to taste, and give it a final stir. Remove the skillet from heat.
Tip: Taste the dish before adding salt, as the vegetable broth and canned tomatoes may already contain some salt.
Tips and Tricks:
- Customize the recipe by adding your favorite vegetables, such as bell peppers or zucchini.
- For a vegetarian version, omit the chicken and increase the amount of chickpeas or add tofu for an extra protein boost.
- Sprinkle grated Parmesan cheese on top before serving for an added flavor punch.
- Leftovers can be refrigerated and enjoyed the next day. Add a splash of vegetable broth or water when reheating to keep the pasta moist.
Nutritional Information:
- Calories: 450 per serving
- Fat: 10g
- Carbohydrates: 60g
- Protein: 30g
- Fiber: 12g
Final Thoughts:
Our High Protein One-Pan Pasta recipe is a fantastic option for busy individuals who want a wholesome and protein-rich meal without the hassle of multiple pots and pans. With the convenience of a single pan and the delightful combination of flavors, this recipe is sure to become a go-to favorite in your kitchen. Enjoy the simplicity, taste, and nutritional benefits of this power-packed pasta dish!
FAQ:
Q1: Can I use a different type of pasta for this recipe?
A1: Absolutely! Feel free to use your preferred type of pasta, but keep in mind that cooking times may vary.
Q2: Can I substitute the vegetable broth with chicken broth?
A2: Yes, you can substitute vegetable broth with chicken broth if you prefer a non-vegetarian option.
Q3: Can I use canned spinach instead of fresh baby spinach?
A3: While fresh baby spinach is recommended for its flavor and texture, you can use canned spinach as a substitute. Just drain the spinach before adding it to the skillet.
Q4: Can I make this recipe gluten-free?
A4: Absolutely! Look for gluten-free pasta options and ensure that all other ingredients, such as the canned tomatoes and vegetable broth, are also gluten-free.
Q5: Can I freeze the leftovers?
A5: It’s not recommended to freeze this dish as the texture of the pasta may become mushy upon thawing.
Q6: Can I use a different type of protein instead of chicken breast?
A6: Certainly! You can substitute the chicken breast with other sources of protein, such as cooked turkey, shrimp, or even plant-based options like tofu or tempeh.
Q7: Can I add spices or herbs to enhance the flavor?
A7: Absolutely! Feel free to add your favorite spices and herbs like oregano, basil, or red pepper flakes to enhance the flavor profile of the dish. Experiment with different combinations to find your perfect taste.
Q8: How can I make this recipe vegan?
A8: To make this recipe vegan, simply omit the chicken breast and use vegetable broth. You can also add more plant-based protein sources like beans or tofu to replace the chicken.
Enjoy preparing and savoring this High Protein One-Pan Pasta recipe!
