Whole-Wheat Pasta with Chicken and Marinara
Tender grilled chicken and whole-wheat pasta tossed in a simple, homemade marinara sauce. A healthy, protein-packed Italian-American classic that's ready in under 30 minutes.
For 4 servings
Prepare the chicken and start the pasta water.
- Bring a large pot of water to a boil for the pasta.
- Pat the chicken breasts dry and season both sides with a pinch of salt and pepper.
- Finely chop the onion and mince the garlic.
TIPBringing the chicken to room temperature for about 10 minutes before cooking ensures it cooks more evenly.Cook the whole-wheat pasta.
Once the water is at a rolling boil, add 1 tsp of salt and the whole-wheat pasta. Cook according to package directions until al dente, usually 8-10 minutes. Before draining, reserve about 1/2 cup of the starchy pasta water.
TIPCooking pasta al dente (with a slight bite) prevents it from becoming mushy when tossed with the hot sauce.Cook the chicken.
While the pasta cooks, heat a grill pan or skillet over medium-high heat. Add the seasoned chicken breasts and cook for 6-7 minutes per side, or until cooked through and the internal temperature reaches 165°F (74°C). Transfer to a cutting board to rest.
Start the marinara sauce.
- In a large skillet or saucepan, heat the olive oil over medium heat.
- Add the chopped onion and cook until softened, about 3-4 minutes.
- Stir in the minced garlic and dried oregano, and cook for another minute until fragrant.
TIPToasting the dried oregano in the oil for a moment helps to bloom its flavor.Simmer the sauce.
Pour in the can of diced tomatoes with their juices. Season with a pinch of salt and pepper. Bring to a gentle simmer and cook for 5-7 minutes, stirring occasionally, allowing the flavors to meld. If the sauce gets too thick, add a splash of the reserved pasta water.
Combine pasta and sauce, and slice the chicken.
- Add the drained pasta to the skillet with the marinara sauce and toss to coat everything well.
- Let the chicken rest for at least 5 minutes, then slice it against the grain into strips.
- Divide the pasta among four bowls.
Serve the dish.
Top each bowl of pasta with the sliced grilled chicken. Garnish with fresh basil and a tablespoon of grated Parmesan cheese. Serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Reserving pasta water is key. The starch in the water helps the sauce cling to the pasta and gives it a creamier texture.
- 2Don't overcrowd the pan when cooking chicken. Cook in batches if necessary to ensure a good sear.
- 3Letting the chicken rest before slicing is crucial for keeping it juicy. This allows the juices to redistribute throughout the meat.
- 4For a deeper flavor in your sauce, you can add a splash of balsamic vinegar or a pinch of sugar to balance the acidity of the tomatoes.
Adapt it for your goals.
Vegetarian
Replace the chicken with one 15-ounce can of chickpeas or white beans, rinsed and drained. Add them to the sauce during the last few minutes of simmering.
gluten freeGluten free
Use your favorite brand of certified gluten-free pasta. Cook according to package directions.
spicySpicy
Add 1/4 to 1/2 teaspoon of red pepper flakes along with the garlic to give the marinara sauce a spicy kick.
healthyHealthy
Boost the vegetable content by adding a cup of chopped spinach or zucchini to the sauce during the last few minutes of simmering.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a high-quality lean protein that is essential for muscle repair, growth, and overall body function.
Rich in Complex Carbohydrates
Whole-wheat pasta provides complex carbohydrates and fiber, which support sustained energy and digestive health.
Contains Lycopene
Cooked tomatoes are a great source of lycopene, a powerful antioxidant linked to a reduced risk of certain chronic diseases.
Frequently asked questions
Yes, this dish is quite healthy. It provides lean protein from chicken, complex carbohydrates and fiber from whole-wheat pasta, and vitamins and antioxidants like lycopene from the tomatoes.
