As parents, we’re always on the lookout for simple, nourishing, and kid-friendly dinner options that can be prepared with minimal fuss. Enter the one-pot chicken and veggie pasta – a delicious and healthful meal that checks all the boxes and is sure to become a new family favorite.
This simple, one-pan wonder combines tender chicken, a variety of fresh vegetables, and whole-wheat pasta in a flavorful tomato-based sauce. Not only is it a breeze to prepare, but it also packs a powerful nutritional punch, making it the perfect solution for busy weeknights when you want to provide a healthy and satisfying meal for your little loved ones.
Nutritional Benefits: A Balanced Meal for Growing Kids
One-pot chicken and veggie pasta is a well-rounded dish that offers a wealth of essential nutrients to support your child’s growth and development.
Chicken
Chicken is an excellent source of lean protein, which is crucial for building and repairing tissues, as well as supporting muscle development. It also contains important vitamins and minerals like niacin, vitamin B6, and phosphorus.
Vegetables
The assortment of vegetables in this dish, such as bell peppers, zucchini, and spinach, provides a diverse array of vitamins, minerals, and antioxidants. These include vitamins A, C, and K, as well as fiber, which is essential for healthy digestion.
Whole-Wheat Pasta
Whole-wheat pasta is made from nutrient-dense whole grains, offering complex carbohydrates, fiber, and B vitamins. This helps to provide sustained energy and support overall health.
Tomato-Based Sauce
The tomato-based sauce not only adds flavor but also contributes lycopene, an antioxidant that has been linked to a reduced risk of certain types of cancer and heart disease.
Preparation: A Simple and Streamlined Process
One of the best things about this recipe is how easy it is to prepare. With just a few simple steps, you can have a delicious and wholesome meal on the table in no time.
Ingredients
- 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 tablespoon olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 2 cups baby spinach
- 1 (14.5 oz) can diced tomatoes
- 2 cups low-sodium chicken broth
- 8 oz whole-wheat pasta (such as penne or fusilli)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- Grated Parmesan cheese (optional, for serving)
Instructions
- In a large, deep skillet or Dutch oven, heat the olive oil over medium-high heat. Add the diced chicken and cook, stirring occasionally, until the chicken is lightly browned, about 5-7 minutes.
- Add the diced onion and minced garlic to the skillet. Cook, stirring frequently, until the onion is translucent, about 3-4 minutes.
- Stir in the diced bell pepper and zucchini. Cook for an additional 3-4 minutes, or until the vegetables are starting to soften.
- Add the baby spinach and stir until it’s wilted, about 1-2 minutes.
- Pour in the diced tomatoes, chicken broth, and uncooked whole-wheat pasta. Stir in the dried oregano and basil, and season with salt and pepper to taste.
- Bring the mixture to a boil, then reduce the heat to medium-low, cover, and simmer for 12-15 minutes, or until the pasta is tender.
- Remove the lid and continue to cook for an additional 2-3 minutes, or until the sauce has thickened slightly.
- Serve the one-pot chicken and veggie pasta warm, optionally topped with grated Parmesan cheese.
That’s it! With just one pot and a few simple ingredients, you can have a delicious and nutritious dinner ready in under 30 minutes.
Customization and Variations
One of the great things about this one-pot chicken and veggie pasta dish is its versatility. You can easily customize it to suit your family’s preferences or dietary needs.
Protein Alternatives
If your child doesn’t enjoy chicken, you can substitute it with ground turkey, ground beef, or even cubed tofu for a vegetarian option.
Veggie Swaps
Feel free to swap out or add different vegetables based on your family’s tastes. Some great options include mushrooms, broccoli, carrots, or peas.
Pasta Choices
While whole-wheat pasta is the recommended choice for its nutritional benefits, you can use other types of pasta, such as gluten-free or chickpea-based, to accommodate dietary restrictions.
Sauce Variations
For a creamier texture, you can stir in a bit of heavy cream or Greek yogurt towards the end of the cooking process. You can also experiment with different herbs and spices to adjust the flavor profile.
Toppings
Finish the dish with a sprinkle of grated Parmesan cheese, a dollop of pesto, or a handful of fresh basil leaves to add an extra layer of flavor and visual appeal.
Serving Suggestions and Storage
One-pot chicken and veggie pasta is a versatile dish that can be enjoyed in a variety of ways. Here are some serving suggestions to make the most of your homemade creation:
- Serve it as the main course, accompanied by a simple side salad or garlic bread for a complete and balanced meal.
- Pack leftovers in individual containers for easy lunch box additions or quick reheatable dinners.
- Enjoy it as a one-dish wonder, with no need for additional sides.
- Top it with a sprinkle of grated Parmesan cheese or a dollop of pesto for an extra flavor boost.
As for storage, keep in an airtight container in the refrigerator for up to 4 days. This makes it a great make-ahead option that you can prepare in advance and have on hand for busy weeknights.
With its perfect balance of protein, vegetables, and whole grains, this recipe is a true winner for busy families. Not only is it incredibly easy to prepare, but it also packs a powerful nutritional punch that will nourish your little ones and have them coming back for seconds. So, the next time you’re in need of a quick, wholesome, and kid-approved dinner, give this one-pot wonder a try – your taste buds and your family will thank you.
