Zingy Lemon Chicken Pasta

This dish offers a balanced, high-protein meal by combining lean chicken breast and fiber-rich whole wheat pasta with a light, citrusy sauce.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 8 ounces whole wheat spaghetti, uncooked · 785 kcal in the whole recipe
• 1 tablespoon tub margarine · 78 kcal in the whole recipe
• 1 tablespoon olive oil · 131 kcal in the whole recipe
• 1 1/4 lbs. boneless, skinless chicken breast, cut into 3/4-inch pieces · 784 kcal in the whole recipe
• 5 green onions (scallions), sliced · 2 kcal in the whole recipe
• 1 clove large garlic, minced · 6 kcal in the whole recipe
• 1/4 cup all-purpose flour · 114 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/8 teaspoon cayenne pepper
• 1 1/3 cups chicken broth · 20 kcal in the whole recipe
• 2/3 cup skim milk · 93 kcal in the whole recipe
• 2 teaspoons prepared mustard · 7 kcal in the whole recipe
• 1/4 cup freshly squeezed lemon juice · 17 kcal in the whole recipe
• 1/4 cup chopped almonds · 202 kcal in the whole recipe
• 2 tablespoons chopped chives or green onions · 4 kcal in the whole recipe
• 1/4 teaspoon paprika (optional)

Method

1. Cook the whole wheat spaghetti according to the package directions, drain, and set aside. Preheat your oven to 375°F (190°C).

   

2. In a saucepan, whisk together the flour, salt, black pepper, and cayenne pepper. Gradually whisk in the chicken broth and skim milk until smooth, then cook over medium heat, stirring constantly, until the sauce thickens. Stir in the mustard and lemon juice, then let it cool slightly.

   

3. Heat the margarine and olive oil in a large skillet over medium heat. Add the chicken pieces, sliced green onions, and minced garlic, and sauté for about 10 minutes until the chicken is cooked through.

   

4. In a large bowl, combine the cooked pasta, sautéed chicken, and the lemon sauce, then transfer the mixture into a 2.5-quart casserole dish.

   

5. Sprinkle the top with chopped almonds, chives, and paprika (if using). Bake at 375°F (190°C) for 10 minutes or until heated through and bubbling.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.