This light Mediterranean pasta dish is packed with healthy ingredients and will leave you satisfied without feeling stuffed. Plus, you can make it with many items that you have in the pantry or freezer, so it's perfect for a quick, weeknight meal.
This is a light pasta dish that’s perfect for the warm weather. It’s packed with healthy ingredients that will leave you satisfied without feeling stuffed. And the best part is that you can make it with many items that you keep in the pantry or freezer, which makes it a great option for a quick, weeknight meal.
My Mediterranean Pasta uses multigrain pasta, which has many nutritional benefits compared to white pasta. I used Barilla Plus, which is enriched with a legume flour blend of lentils, chickpeas, oats, spelt, barley, egg whites, ground flaxseed and wheat fiber. It has more protein and fiber than traditional pasta.
Because of the addition of flaxseed, it also has omega-3 fatty acids, which are not found at all in traditional pasta. The texture and color are very similar to white pasta, which makes it a good option for picky eaters.
I toss the pasta with lean chicken breast as well as artichoke hearts, capers and sun-dried tomatoes, all staples of a healthy Mediterranean diet.
Artichoke hearts are packed with antioxidants, vitamins (especially Vitamin C, Vitamin K and folate), minerals and fiber. Fresh artichokes are in season in the spring but typically take a good amount of time to prep. Fortunately, you can save yourself lots of time by buying artichoke hearts frozen or canned.
Sun-dried tomatoes add a hint of sweetness to the dish and capers add a nice salty bite. You can also use olives if you prefer.
When you buy sun-dried tomatoes, try to find the dried ones and soak them in warm water, stock or wine before adding them to your dishes. They have significantly less fat than the jarred ones that are soaked in olive oil.
The sauce is made with garlic, chili flakes, chicken stock, lemon juice and a small amount of flour for thickening. Stir in a bunch of fresh basil and some Parmesan cheese right at the end for a nice finishing touch. The whole family will love this dish. Enjoy!
Mediterranean Pasta
This light pasta dish is packed with healthy ingredients and will leave you satisfied without feeling stuffed. Plus, you can make it with many items that you have in the pantry or freezer, so it's perfect for a quick, weeknight meal.
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Servings: 4
Calories: 432kcal
Ingredients
- ⅓ cup sun-dried tomatoes
- 1 cup reduced sodium chicken stock
- 1 tablespoon lemon juice
- 2 teaspoons lemon zest
- 2 teaspoons flour
- 8 ounces multigrain thin spaghetti (I used Barilla Plus)
- 1 lb. boneless, skinless chicken or turkey breast (about 2 large breasts), cut into bite size pieces
- Salt and pepper
- 3 teaspoons olive oil, divided use
- 3 cloves garlic, minced
- ¼- ½ teaspoon red chili flakes (depending on how spicy you like it)
- 1 package (9 ounces) frozen artichoke hearts, thawed (can use canned)
- 2 tablespoons capers
- ½ cup chopped, fresh basil
- 2 tablespoons grated parmesan cheese
Instructions
- Place the sundried tomatoes in a small bowl and soak them in warm water to soften them. If using tomatoes packed in oil, you can skip this step.
- To make the sauce, stir the chicken stock, lemon juice, zest and flour together in a bowl. Set aside.
- Bring a large pot of salted water to a boil and add the spaghetti. Cook according to package directions, until al dente. Drain and reserve about ½ cup of the pasta water.
- Season the chicken with salt and pepper. Heat 2 teaspoons oil in a large sauté pan or skillet over medium high heat. Add the chicken and cook without moving it until it is browned on one side, about 3 minutes. Turn the chicken over and cook on the other side until browned. Remove the chicken and set aside in a bowl.
- Turn the heat down to medium and add the remaining teaspoon oil. Add the garlic and chili flakes and cook until fragrant, about 30 seconds. Stir the sauce mixture and pour it into the pan. Stir to pick up any browned bits from the bottom of the pan. Drain the sundried tomatoes and slice them. Add them to the pan along with the artichokes, capers and chicken. Simmer for a few minutes to allow the ingredients to heat up and the flavors to meld. Add the pasta along with the basil and cheese. Toss to combine all ingredients well. Add some of the reserved pasta water as needed until the sauce reaches the desired consistency. Garnish with fresh basil and serve.
Nutrition
Serving: 0g | Calories: 432kcal | Carbohydrates: 48.8g | Protein: 38.8g | Fat: 8.3g | Saturated Fat: 1.7g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Potassium: 0mg | Fiber: 7.5g | Sugar: 0g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
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Elizabeth @ Enjoy Every Bite says
This looks amazing! I'm always up for trying new pasta dishes that branch out of the typical red sauce. Your photos are beautiful, as always!
sonaliruder says
Thanks so much Elizabeth! I hear ya, I love a traditional tomato sauce, but it's also fun to mix things up a bit 🙂
Beverley says
Hey there Sonali , how did I miss this recipe, so glad I stopped my your fb page tonight. Just wish I had time to visit everyone's blogs too! hope you are well xoxo
sonaliruder says
Thanks so much Beverley! I totally know what you mean!
Anonymous says
Do you cut the chicken into bite size pieces before or after you cook it?
sonaliruder says
I cut it into pieces before cooking but you could do it either way. Thanks for stopping by!
D Stew says
Gee squizzy, this looks mighty tasty. Pasta yums for my tums!
sonaliruder says
Glad you like it!
Selection Of Mens Dress Shirts says
Pasta is my favorite. I like to follow this. This pasta’s looks also delicious. I sure that makes different taste experience for me.
sonaliruder says
Thanks for your comment!
Carrie's Experimental Kitchen says
This sounds wonderful Sonali and I made the switch to Barilla Plus a while ago myself. It was the easiest way to get my kids to eat a healthier version of pasta since they refused to eat "brown" pasta.
sonaliruder says
Thanks Carrie, I'm glad I discovered it!