High-protein whole-wheat pasta with chicken or tofu, tomatoes, zucchini and spinach—balanced and under 500 kcal.
# What You’ll Need:
→ Pasta
01 - 3.5 oz (about 1 cup) whole-wheat penne or chickpea pasta, uncooked
→ Protein
02 - 5.3 oz (about 1 cup) cooked chicken breast, diced (or grilled tofu for vegetarian option)
→ Vegetables
03 - 3.5 oz (about 2/3 cup) cherry tomatoes, halved
04 - 1.8 oz (about 1 3/4 cups) baby spinach leaves
05 - 4.5 oz (about 1 cup) small zucchini, diced
06 - 1 clove garlic, minced (about 1/2 teaspoon)
→ Sauce & flavor
07 - 1 teaspoon olive oil
08 - 1 tablespoon fresh lemon juice
09 - 1 tablespoon chopped fresh basil (or 1 teaspoon dried)
10 - Salt and freshly ground black pepper, to taste
11 - 1 tablespoon grated Parmesan cheese (optional)
# How to Make It:
01 - Bring a large pot of salted water to a rolling boil. Add the penne and cook according to package directions until al dente. Reserve 60 ml (1/4 cup) of the cooking water, then drain the pasta.
02 - Heat 1 teaspoon olive oil in a large nonstick skillet over medium heat. Add the minced garlic and sauté for about 30–60 seconds until fragrant, taking care not to brown it.
03 - Add the diced zucchini to the skillet and cook for 2–3 minutes until slightly tender. Add the halved cherry tomatoes and cook another 1–2 minutes until they soften and begin to release juices.
04 - Toss in the diced cooked chicken and the baby spinach. Stir continuously until the spinach wilts and the chicken is warmed through, about 1–2 minutes.
05 - Add the drained pasta to the skillet. Pour in the lemon juice and up to 60 ml (1/4 cup) reserved pasta water to loosen the sauce if needed. Sprinkle with chopped basil, season with salt and pepper, and toss until evenly coated and heated through.
06 - Divide between two plates and finish each portion with 1 tablespoon grated Parmesan if desired. Serve immediately.
