Chicken Pasta Primavera

This colorful pasta dish is pure comfort food magic that busy families absolutely love! You get tender chicken, fresh veggies, and a creamy cauliflower sauce that makes everyone feel good about what they’re eating.

Recipe Details

Timing & Servings: Prep Time: 40 minutes, Additional Time: 10 minutes, Total Time: 50 minutes, Serves: 2 people.

Nutrition Profile: Diabetes-Friendly, Nut-Free, Healthy Aging, Healthy Immunity, Low-Sodium, High Blood Pressure, Soy-Free, High-Fiber, Heart-Healthy, High-Protein, Egg-Free, Low-Calorie.

Nutrition Facts (per serving): 451 Calories, 12g Fat, 45g Carbs, 42g Protein.

Ingredients You’ll Need

Olive oil: Just 2 teaspoons to get everything started. This adds such a nice flavor base for your sauce.

Onion: You’ll need 1/4 cup chopped up, which is about half a small onion. Yellow or white onions work perfectly here!

Garlic: One clove minced gives you that amazing aroma. Fresh garlic makes all the difference in this dish.

Cauliflower florets: 2 cups of these little gems become your creamy sauce base. Such a clever way to sneak in extra veggies!

Reduced-sodium chicken broth: Half a cup helps cook the cauliflower and adds great flavor without too much salt.

Water: Just 1/4 cup to help blend your sauce to the perfect consistency.

Parmesan cheese: 3 tablespoons finely shredded brings that rich, nutty flavor we all love.

Salt and black pepper: Just 1/8 teaspoon each to season everything perfectly.

Whole grain pasta: 3 ounces of spaghetti or linguine gives you the perfect base. Whole grain adds extra fiber too!

Mixed vegetables: 2 cups of broccoli florets, asparagus pieces, or yellow squash. Use whatever looks fresh at the store!

Red sweet pepper: 3/4 cup cut into strips adds such beautiful color and sweet crunch.

Chicken breast tenderloins: 8 ounces total, halved crosswise so they cook evenly and quickly.

Fresh basil: 2 tablespoons snipped up brings that fresh, summery taste.

Lemon zest: One lemon’s worth adds the perfect bright finish.

How to Make Chicken Pasta Primavera

Step 1: Heat your olive oil in a small saucepan over medium heat. Add the chopped onion and minced garlic. Cook for 3 to 4 minutes, stirring now and then until the onion gets tender. Stir in your cauliflower florets and chicken broth. Bring everything to a boil, then turn the heat down low. Cover and let it simmer for 15 minutes until the cauliflower is really tender. Let it cool down a bit, then transfer to your food processor. Add the water, Parmesan cheese, salt, and pepper. Process until it’s nice and smooth.

Step 2: While your sauce is cooking, get your pasta going according to the package directions. Here’s the smart part – add your broccoli and red pepper strips during the last 5 minutes of cooking time. Drain everything, but save 1/4 cup of that starchy pasta water!

Step 3: Spray your 10-inch skillet with cooking spray and heat it over medium heat. Add your chicken pieces and cook for about 10 minutes, flipping once halfway through. You want them to reach 165°F inside. Stir in your creamy cauliflower sauce and the pasta mixture. Heat everything through, adding some of that reserved pasta water if you need to make it creamier. Top with fresh basil and lemon zest before serving.

Easy and Quick Chicken Pasta Primavera Version

Want to save time? You can totally use a store-bought Alfredo sauce instead of making the cauliflower sauce! Use about 1/2 cup of your favorite brand and just warm it up with the pasta and chicken. You’ll skip about 20 minutes of cooking time and still get a delicious dinner on the table.

Serving Ideas

This pasta is pretty much a complete meal all by itself! If you want to add a little something extra, a simple side salad with Italian dressing works great. Some crusty garlic bread is always a hit too.

Storage

Store leftovers in the fridge for up to 3 days in a covered container. To reheat, just warm it up in the microwave for 1-2 minutes, stirring halfway through. You might need to add a splash of water or broth to loosen it up again.

Substitutions

No chicken tenderloins? Regular chicken breasts cut into strips work great too. You can swap the whole grain pasta for regular pasta if that’s what you have. Frozen vegetables work just as well as fresh – just add them straight to the pasta water without thawing first.

Pro Tips

• Perfect chicken every time: Don’t move the chicken around too much while it’s cooking. Let it get a nice golden color on each side.
• Sauce consistency: That reserved pasta water is liquid gold! It helps everything stick together beautifully.
• Veggie prep: Cut your vegetables about the same size so they cook evenly.
• Fresh herbs: Add the basil right at the end to keep that bright, fresh flavor.

FAQs

Can I make this dish ahead of time?

Sure! You can make the cauliflower sauce up to 2 days ahead and keep it in the fridge. Just reheat it gently when you’re ready to put everything together. The whole dish tastes best when it’s fresh, but leftovers are still really good!

What if I don’t have a food processor for the sauce?

No worries! You can use a regular blender or even an immersion blender. Just make sure the cauliflower is really tender before you try to blend it. You might need to add a little extra water to get it smooth.

Can I use different vegetables?

You bet! This recipe is super flexible. Zucchini, snap peas, carrots, or mushrooms all work great. Just keep the cooking times in mind – harder veggies like carrots need more time than softer ones like zucchini.

Is this recipe really heart-healthy?

Yes! The cauliflower sauce is much lighter than traditional cream sauces, and you’re getting tons of vegetables. The whole grain pasta adds fiber, and the chicken gives you lean protein. It’s a win all around!

I hope you and your family love this colorful, healthy pasta as much as mine does! Let me know how it turns out for you – I always love hearing about your cooking adventures.