Today we’re making one of my favourite easy and healthy recipes! Today, we’re whipping up a dish that’s bursting with flavor and packed with nutrients. Say hello to our Garlic Marinated Chicken with Fresh Pasta and a nutrient-rich sauce made with peas, spinach, garlic, and lemon. This recipe only took me 20 minutes to make and was by far the most delicious satisfying meal I’ve made this week.
Everything you’ll for the pasta sauce
Looking for an easy and nutritious dinner option that’s quick to whip up? Look no further! Our Garlic Marinated Chicken with Quality Pasta and Nutrient-Dense Sauce is the perfect solution. Packed with fresh spinach, green peas, garlic, and lemon, this dish is not only delicious but also rich in essential nutrients. Whether you’re a busy parent, a working professional, or just someone who loves good food, this recipe is sure to please. Plus, with its high-quality ingredients and simple preparation, it’s a great way to elevate your weeknight meals without spending hours in the kitchen.
- Spinach: Fresh spinach adds vibrant color and essential nutrients to this dish. Rich in vitamins A, C, and K, as well as iron and fiber, spinach is a powerhouse ingredient that boosts the nutritional value of any meal. Incorporating spinach into your diet can support overall health and well-being.
- Green Peas: Green peas not only contribute a sweet and earthy flavor to the sauce but also provide a significant nutritional punch. High in protein, fiber, and various vitamins and minerals such as vitamin K, manganese, and folate, peas offer numerous health benefits. Including green peas in your diet can support digestion, promote heart health, and enhance overall vitality.
- Garlic: Minced garlic adds a bold and aromatic element to the sauce, infusing it with savory goodness. Garlic is not only a flavorful addition to recipes but also boasts impressive health benefits. Rich in allicin, a compound with potent medicinal properties, garlic can help lower blood pressure, combat sickness, and boost immune function. Incorporating garlic into your cooking is a simple way to enhance both the taste and nutritional value of your meals.
- Lemon: The zest and juice of fresh lemons provide a bright and citrusy flavor to the sauce, balancing the richness of the other ingredients. Lemons are a rich source of vitamin C, antioxidants, and citric acid, which can aid digestion and promote skin health. Adding lemon to your dishes not only enhances flavor but also offers a refreshing burst of nutrients.
- Parmesan Cheese: Grated Parmesan cheese adds a creamy and umami-rich element to the sauce, enhancing its texture and depth of flavor. Parmesan cheese is a good source of calcium, protein, and phosphorus, making it a nutritious addition to this dish. While cheese should be consumed in moderation, incorporating Parmesan into your recipes can provide essential nutrients and elevate the overall taste experience.
- Pasta Water: Reserved pasta water serves as a key ingredient in the sauce, helping to achieve the desired consistency and creaminess. Pasta water contains starch released during the cooking process, which acts as a natural thickener and binder. Using pasta water in your sauces not only reduces food waste but also adds depth and silkiness to the final dish.
- Salt, Pepper, and Chili Flakes: Seasonings such as salt, pepper, and chili flakes add depth of flavor and a hint of heat to the sauce, enhancing its overall taste profile. While salt should be used in moderation, it helps to balance and intensify the flavors of the other ingredients. Pepper adds warmth and complexity, while chili flakes provide a subtle kick of spice. Adjusting the seasoning to taste allows you to customize the sauce according to your preferences, creating a dish that’s perfectly suited to your palate.
The Details
In this recipe, we’ve highlighted the key ingredients for the nutrient-dense sauce that accompanies the Garlic Marinated Chicken and Quality Pasta dish. Spinach and green peas provide essential vitamins, minerals, and fiber, while garlic adds depth of flavor and numerous health benefits. Fresh lemon zest and juice brighten up the sauce with their tangy citrusy flavor, while grated Parmesan cheese adds creaminess and richness. Reserved pasta water serves as a natural thickener and binder for the sauce, enhancing its texture and consistency. Finally, seasonings like salt, pepper, and chili flakes add complexity and depth of flavor, allowing you to customize the sauce according to your taste preferences. Incorporating these ingredients into your cooking not only enhances the flavor and nutritional value of your meals but also supports overall health and well-being. Choose high-quality, fresh ingredients for the best results and enjoy a delicious and nutritious meal that’s sure to satisfy!
More Healthy Recipes:
Nutrient-Packed Green Pasta
Ingredients
Green Sauce
- 4 handfuls of spinach
- 2 cups cups of green peas
- 2 lemons + the zest
- 2 garlic cloves minced
- 1/3 cup parmasean shredded
- 3/4 cup pasta water
- salt, pepper, chilli flakes
The Protein
- 4 chicken breasts i used black garlic marinated from whole foods
The Pasta
- 1 package fresh pasta roughly 5 cups of noodles before cooked
Instructions
- Prepare the Sauce: Begin by adding the spinach and peas in boiling water for a couple of minutes until they're tender but still vibrant in color. Then, drain them and set then into ice water to blanche them. In a blender, combine the blanched spinach and peas with the minced garlic, lemon zest, lemon juice, grated Parmesan cheese, reserved pasta water, salt, pepper, and chili flakes. Blend everything together until you have a smooth and vibrant green sauce. Taste and adjust seasoning if needed. Set the sauce aside for later.
- Cook the Pasta: Cook the fresh pasta according to the package instructions until it's al dente. Once cooked, drain the pasta but make sure to reserve about 3/4 cup of the pasta water. This starchy water will help bind the sauce later on.
- Prepare the Chicken: While the pasta is cooking, prepare your marinated chicken breasts. If you're using pre-marinated chicken breasts like the black garlic ones from Whole Foods, simply cook them according to the package instructions. I put the chicken in the airfry on the chicken setting. Alternatively, marinate your chicken breasts in a garlic marinade of your choice for extra flavor.
- Combine and Serve: In a large pan, add the blended sauce and warm it over medium heat. Once heated through, add the cooked pasta to the sauce and toss until it's well coated.To serve, plate the pasta alongside the cooked chicken breasts. Feel free to slice the chicken breasts for easier serving.Finish off by sprinkling some extra grated Parmesan cheese on top of the pasta and garnish with fresh herbs if desired.
- Enjoy! Now, all that's left to do is dig in and enjoy this delicious and nutrient-packed meal! The creamy green sauce complements the tender garlic-marinated chicken perfectly, making every bite a delight.
Notes
- If you’re short on time, you can use frozen spinach and peas instead of fresh ones. Just make sure to thaw them before blending.
- Don’t hesitate to customize the dish to your taste preferences. Add more garlic for an extra kick or adjust the amount of lemon juice for a tangier sauce.
- This recipe is great for meal prep! Simply store any leftovers in an airtight container in the fridge for up to 3 days and reheat when ready to enjoy again.
YUM! This is so delicious and easy to make, and I will absolutely make it again.
Thank you, Kayla!