🍅🌿 Tomato Spinach Chicken Spaghetti (Mediterranean Style)
📝 Description
This Tomato Spinach Chicken Spaghetti is a vibrant Mediterranean-inspired pasta dish combining juicy chicken breast, sun-ripened tomatoes, fresh spinach, extra-virgin olive oil, and aromatic herbs. It’s comforting yet light, naturally nutrient-rich, and perfect for a wholesome family meal or a quick weeknight dinner.
🛒 Ingredients (Serves 4)
Pasta & Protein
-
300 g (10 oz) spaghetti (whole-wheat preferred)
-
2 chicken breasts, thinly sliced
-
2 tbsp extra-virgin olive oil
Sauce
-
3 cloves garlic, minced
-
1 small onion, finely chopped
-
1½ cups cherry tomatoes, halved (or 1 can crushed tomatoes)
-
½ tsp sea salt, or to taste
-
½ tsp black pepper
-
1 tsp dried oregano
-
½ tsp dried basil
-
Pinch of red chili flakes (optional)
Greens & Finish
-
2 cups fresh spinach
-
¼ cup grated Parmesan or Pecorino
-
Zest of ½ lemon (optional but recommended)
-
Fresh parsley or basil, chopped
👩🍳 Instructions
-
Cook spaghetti in well-salted boiling water until al dente. Reserve ½ cup pasta water and drain.
-
Season chicken with salt, pepper, and oregano.
-
Heat olive oil in a large skillet over medium heat. Sauté chicken until golden and cooked through (5–6 minutes). Remove and set aside.
-
In the same pan, add onion and cook until soft. Stir in garlic and cook for 30 seconds.
-
Add tomatoes, basil, chili flakes, salt, and pepper. Simmer 8–10 minutes until slightly thickened.
-
Stir in spinach and cook until just wilted.
-
Return chicken to the pan, add spaghetti, and toss gently. Add reserved pasta water if needed.
-
Finish with lemon zest, cheese, and fresh herbs. Serve warm.
🍽 Serving Suggestions
-
Pair with a Greek salad or roasted vegetables
-
Serve with whole-grain bread and olive oil
-
Add a glass of sparkling water with lemon
🧠 Nutrition Highlights
-
Lean protein from chicken
-
Heart-healthy fats from olive oil
-
Antioxidants from tomatoes & spinach
-
Fiber from whole-wheat pasta
❓ Q & A
Q: Can I make this gluten-free?
Yes. Use gluten-free spaghetti or chickpea pasta.
Q: Can I use canned tomatoes?
Absolutely. Use crushed or diced tomatoes, preferably no-salt-added.
Q: Is this dish healthy for weight loss?
Yes, when portion-controlled. Use whole-wheat pasta and moderate cheese.
Q: Can I replace chicken with another protein?
Yes—try shrimp, turkey, or white fish for a Mediterranean twist.
Q: Can I make it dairy-free?
Yes. Simply skip the cheese or use a dairy-free alternative.
Q: How do I store leftovers?
Refrigerate in an airtight container for up to 3 days. Reheat gently with a splash of water or olive oil.
