Zesty Lemon Chicken Pasta Primavera
This Zesty Lemon Chicken Pasta Primavera is a vibrant and healthy dish that combines fresh vegetables, tender chicken, and whole wheat fettuccine in a zesty lemon sauce. Adapted from a high-sodium recipe, this version maintains robust flavor while significantly reducing salt content. The combination of baby carrots and asparagus adds a colorful crunch, while the tangy lemon and aromatic basil elevate the overall taste. Ideal for a satisfying weeknight dinner, this dish is both nutritious and delicious, making it a favorite for families and health-conscious individuals alike.
N/A
Servings
135
Calories
10
Ingredients
Ingredients
Baby Carrots
1.5 cups (Quartered lengthwise)
Asparagus Spears
1 lb (Trimmed and cut into 1.5-inch pieces)
Whole Wheat Fettuccine
8 ounces (Cook according to package directions)
Unsalted Chicken Stock
2 cups (N/A)
Cornstarch
2 tablespoons (N/A)
Lemon Pepper
1 teaspoon (N/A)
Garlic Powder
1/2 teaspoon (N/A)
Boneless Skinless Chicken Breast
1 lb (Cut into strips)
Dried Basil
2 teaspoons (N/A)
Fresh Lemon Peel
2 teaspoons (Grated)
Instructions
1
Begin by steaming the baby carrots and asparagus together until they are tender, being careful not to overcook them. Once done, keep them warm.
2
In a large pot, cook the whole wheat fettuccine according to the package directions. Aim to finish cooking the pasta around the same time as the chicken to ensure freshness.
3
In a separate bowl, whisk together the unsalted chicken stock, cornstarch, lemon pepper, and garlic powder until smooth. Set this mixture aside.
4
In a large skillet over medium heat, cook the chicken breast strips until they are no longer pink in the center, approximately 8 minutes. Ensure they are cooked through for food safety.
5
Pour the prepared chicken stock mixture into the skillet with the chicken, and bring to a boil, stirring constantly until the sauce starts to thicken.
6
Once the sauce thickens, gently add the cooked fettuccine, along with the steamed asparagus and carrots. Stir everything together until well combined.
7
Finally, fold in the dried basil and grated lemon peel, continuing to cook for an additional minute to enhance the flavors. Serve warm.
8
For an extra touch, consider sprinkling freshly grated Parmesan cheese on top of each individual serving, if desired. This is optional and not included in the nutritional information.
Nutrition Information
2g
Fat
18g
Carbs
10g
Protein
50mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Lemon Chicken Pasta Primavera?
It is a vibrant and healthy dish combining fresh vegetables like baby carrots and asparagus with tender chicken and whole wheat fettuccine in a zesty lemon-based sauce.
How many calories are in a serving of this pasta?
Each serving contains approximately 135 calories.
Is this recipe considered low sodium?
Yes, this recipe is specifically adapted to be low in sodium, containing only 50mg per serving.
What type of pasta is recommended for this recipe?
The recipe calls for 8 ounces of whole wheat fettuccine to provide a healthier, high-fiber base.
Which vegetables are used in this Primavera?
The primary vegetables used are 1.5 cups of quartered baby carrots and 1 pound of trimmed asparagus spears.
How should the asparagus be prepared?
The asparagus should be trimmed and cut into 1.5-inch pieces before steaming.
What kind of chicken is used in this dish?
The recipe uses 1 pound of boneless skinless chicken breast cut into strips.
What is the secret to the zesty lemon sauce?
The sauce is made from a combination of unsalted chicken stock, cornstarch, lemon pepper, garlic powder, and fresh grated lemon peel.
How long does it take to cook the chicken?
The chicken strips should be cooked in a skillet over medium heat for approximately 8 minutes until they are no longer pink.
How do you thicken the sauce for the pasta?
The sauce is thickened by whisking cornstarch into the chicken stock and bringing it to a boil in the skillet with the chicken.
Can I add cheese to this recipe?
Yes, you can optionally sprinkle freshly grated Parmesan cheese on top of each serving, though it is not included in the nutritional facts.
What spices are used for seasoning?
The recipe is seasoned with 1 teaspoon of lemon pepper, 1/2 teaspoon of garlic powder, and 2 teaspoons of dried basil.
Is this a quick meal to prepare?
Yes, it is tagged as a quick meal and a convenient dinner recipe suitable for weeknights.
How much protein is in this dish?
There are 10 grams of protein per serving.
What is the fat content of this recipe?
This is a low-fat dish with only 2 grams of fat per serving.
How many carbohydrates are in a serving?
Each serving contains 18 grams of carbohydrates.
How should the baby carrots be cut?
The baby carrots should be quartered lengthwise before steaming.
When should the vegetables be added to the dish?
The steamed carrots and asparagus should be added to the skillet once the sauce has thickened and the pasta is ready.
Is the chicken stock salted or unsalted?
The recipe specifically requires 2 cups of unsalted chicken stock to keep the sodium levels low.
Can this recipe be adapted for vegetarians?
Yes, the tags indicate vegetarian options, which could involve substituting the chicken and chicken stock with plant-based alternatives.
How do you prepare the lemon flavor?
The flavor is achieved using 1 teaspoon of lemon pepper and 2 teaspoons of freshly grated lemon peel.
What is the best way to cook the vegetables?
The baby carrots and asparagus should be steamed together until tender but not overcooked.
When do you add the dried basil?
The dried basil is folded in at the very end along with the lemon peel and cooked for one additional minute.
Does this recipe use fresh or dried herbs?
It uses 2 teaspoons of dried basil and fresh grated lemon peel.
How many ingredients are required in total?
The recipe consists of 10 main ingredients.
What should I do with the cornstarch?
Whisk 2 tablespoons of cornstarch into the cold chicken stock with the spices until smooth before heating.
Should the pasta be cooked separately?
Yes, the fettuccine should be cooked in a large pot according to package directions, ideally finishing at the same time as the chicken.
What makes this dish healthy?
It features whole grains, lean protein, high vegetable content, and very low sodium and fat.
What is the texture of the vegetables in this dish?
The vegetables should have a colorful crunch, achieved by careful steaming to avoid overcooking.
How should I serve Zesty Lemon Chicken Pasta Primavera?
It should be served warm, optionally topped with Parmesan cheese for added flavor.