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Ingredients
View Full Recipe at Cookin' Canuck
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 244g | |
| Calories 56 | |
| Calories from Fat 8 | 14% |
| Total Fat 0.95g | 1% |
| Saturated Fat 0.15g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 193mg | 8% |
| Potassium 1366mg | 39% |
| Total Carbs 8.89g | 2% |
| Dietary Fiber 5.4g | 18% |
| Sugars 1.03g | 1% |
| Protein 7.0g | 11% |
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%20or%20pull%20out%20the%20one-pot%20recipes.%3C/p%3E%3Cp%3EWhen%20I%20first%20started%20on%20my%20weight%20loss%20journey,%20I%20avoided%20pasta%20recipes%20like%20the%20plague,%20even%20ones%20that%20were%20made%20with%20whole%20wheat%20pasta%20because%20I%20inevitably%20ate%20too%20much%20to%20make%20the%20dinner%20%E2%80%9Clow%20calorie%E2%80%9D%20or%20healthy.%20That%20is,%20until%20I%20learned%20a%20trick.%3C/p%3E%3Cp%3EPre-healthy%20eating,%20I%20would%20cook%20a%20pound%20of%20pasta%20(usually%20one%20box%E2%80%99s%20worth),%20then%20mix%20it%20with%20various%20meats,%20sauces%20and%20vegetables.%20However,%20the%20dishes%20were%20also%20so%20pasta-heavy%20that%20I%20felt%20bloated%20by%20the%20end%20of%20the%20meal.%20Unless%20I%20want%20a%20ton%20of%20leftovers%20for%20lunch,%20now%20I%20just%20use%208%20ounces%20of%20the%20pasta%20and%20mix%20in%20a%20double%20dose%20of%20protein%20(chicken,%20beans,%20shrimp)%20and%20vegetables.%3C/p%3E%3Cp%3EBy%20the%20end%20of%20the%20meal,%20my%20family%20and%20I%20are%20completely%20satisfied%20and%20have%20managed%20to%20eat%20a%20larger%20dose%20of%20healthy%20protein%20and%20vegetables,%20something%20that%20we%20can%20easily%20fall%20short%20on%20if%20we%E2%80%99re%20not%20careful.%20I%20love%20my%20pasta,%20but%20have%20learned%20to%20eat%20it%20in%20moderation.%3C/p%3E%3Cp%3EIn%20this%20recipe,%20I%20used%20whole%20wheat%20penne%20(DeLallo%20is%20my%20favorite),%20but%20any%20short%20pasta%20shape%20will%20do.%20Really,%20even%20spaghetti%20will%20work.%20Just%20be%20sure%20to%20adjust%20the%20cooking%20time%20(see%20the%20Note%20in%20the%20recipe%20below).%3C/p%3E%3Cp%3ESaut%C3%A9%20the%20chicken%20and%20peppers,%20then%20cook%20the%20pasta%20in%20the%20same%20skillet%20or%20saucepan%20with%20the%20chicken%20broth%20and%20diced%20tomatoes.%20All%20that%E2%80%99s%20left%20to%20do%20is%20to%20stir%20in%20the%20spinach%20and%20sprinkle%20with%20feta%20cheese.%20Easy,%20right?%3C/p%3E%3Cp%3EOther%20healthy%20one-pot%20dinner%20recipes:%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20One-Pot%20Cumin%20&%20Smoked%20Paprika%20Chicken%20with%20Potatoes%3C/p%3E%3Cp%3ECookin%E2%80%99%20Canuck%E2%80%99s%20One-Pot%20Chicken%20Sausage%20&%20Bean%20Ragout%3C/p%3E%3Cp%3ECenter%20Cut%20Cook%E2%80%99s%20One-Pot%20Lentil%20Pumpkin%20Stew%3C/p%3E%3Cp%3EYankee%20Kitchen%20Ninja%E2%80%99s%20Healthy%20One%20Pot%20Asian%20Pasta%3C/p%3E%3Cp%3EPeas%20&%20Crayons%E2%80%99%20One-Pot%20Spiralized%20Zucchini%20Noodle%20Soup%3C/p%3E%3Cp%3EIf%20you%20make%20this%20recipe,%20I%E2%80%99d%20love%20to%20see%20it%20on%20Instagram!%20Just%20use%20the%20hashtag%20%23COOKINCANUCK%20and%20I%E2%80%99ll%20be%20sure%20to%20find%20it.%3C/p%3E%3Cp%3EOne-Pot%20Whole%20Wheat%20Pasta%20with%20Chicken%20&%20Spinach%20%20%20%20%20%20%20%20%20%20Author:%20Dara%20Michalski%20%7C%20Cookin'%20Canuck%3C/p%3E%3Cp%3E4%20tsp%20olive%20oil,%20divided%202%20skinless,%20boneless%20chicken%20breasts,%20cut%20into%20%C2%BE-inch%20pieces%20%C2%BC%20tsp%20ground%20pepper%201%20orange%20(or%20red%20or%20yellow)%20bell%20pepper,%20diced%201%20medium%20yellow%20onion,%20chopped%204%20garlic%20cloves,%20minced%20%C2%BE%20tsp%20dried%20oregano%201%20(14.5%20oz.)%20can%20petite%20diced%20tomatoes%202%C2%BC%20cups%20fat-free%20chicken%20broth%20(see%20note)%202%20tbsp%20balsamic%20vinegar%208%20oz.%20whole%20wheat%20penne%20pasta,%20such%20as%20DeLallo%202%20cups%20(lightly%20packed)%20spinach%20leaves,%20coarsely%20chopped%203%20tbsp%20minced%20flat-leaf%20parsley%20%C2%BC%20cup%20(1%20%C2%BD%20oz.)%20crumbled%20feta%20cheese%20Salt%20to%20taste%3C/p%3E%3Cp%3EIn%20a%20large%20nonstick%20saucepan%20(or%20nonstick%20skillet%20with%20high%20sides)%20set%20over%20medium-high%20heat,%20heat%202%20teaspoons%20of%20olive%20oil.%20Add%20the%20chicken%20and%20cook,%20stirring%20occasionally,%20until%20just%20cooked%20through,%204%20to%205%20minutes.%20Transfer%20to%20a%20bowl.%20Reduce%20the%20heat%20to%20medium%20and%20add%201%20teaspoon%20of%20olive%20oil%20to%20the%20saucepan.%20Add%20the%20orange%20pepper%20and%20cook%20for%201%20minute.%20Transfer%20to%20the%20bowl%20with%20the%20chicken.%20Set%20aside.%20Add%20the%20remaining%201%20teaspoon%20of%20olive%20oil%20to%20the%20saucepan.%20Add%20the%20onion%20and%20saut%C3%A9%20until%20softened,%20about%204%20minutes.%20Add%20the%20garlic%20and%20oregano,%20and%20cook%20for%2030%20seconds.%20Pour%20in%20the%20diced%20tomatoes,%20chicken%20broth%20and%20balsamic%20vinegar.%20Bring%20to%20a%20boil,%20then%20stir%20in%20the%20pasta,%20stirring%20to%20coat%20and%20submerge%20the%20pasta.%20Cover%20and%20simmer%20until%20the%20pasta%20is%20al%20dente%20(see%20note).%20Stir%20in%20the%20chicken,%20bell%20pepper,%20spinach%20and%20parsley,%20and%20stir%20to%20wilt%20the%20spinach.%20Remove%20from%20the%20heat%20and%20sprinkle%20with%20the%20feta%20cheese.%20Taste%20and%20add%20salt,%20if%20desired.%20Serve.%3C/p%3E%3Cp%3ENote:%20Depending%20on%20the%20cooking%20time%20recommended%20on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