Description: This vibrant Mediterranean Chicken Feta Pasta is a delightful one-pan meal brimming with fresh flavors. Tender chicken and perfectly cooked pasta are tossed in a luscious tomato-garlic sauce with wilted spinach, tangy lemon juice, and salty feta cheese. It’s a quick, easy, and healthy weeknight dinner that’s guaranteed to become a family favorite.
Ingredients:
Pasta:
- 8 oz farfalle bow-tie pasta
Chicken:
- 2 tablespoons olive oil
- 1.5 lb skinless, boneless chicken tenderloins (or sliced skinless, boneless thighs or breasts)
- ½ teaspoon smoked paprika
- 1 teaspoon Italian seasoning
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Veggies:
- 1 tablespoon olive oil
- 8 oz grape tomatoes (2 colors: red and yellow), sliced in half
- 5 cloves garlic, minced
- ¼ teaspoon salt
- 5 oz fresh spinach, chopped
- 3 tablespoons freshly squeezed lemon juice
- 6 oz crumbled feta cheese
Preparation:
Step 1: Cook the Pasta: Bring a large pot of salted water to a rolling boil. Add the farfalle pasta and cook according to package directions until al dente (usually around 8-10 minutes). We want the pasta to be slightly firm to the bite, as it will continue to cook a little when we toss it with the sauce. Once cooked, drain the pasta immediately and set it aside. Do not rinse the pasta unless you are not using it right away, this avoids sticking.
Step 2: Prepare the Chicken: While the pasta is cooking, prepare the chicken. Pat the chicken tenderloins (or sliced thighs/breasts) dry with paper towels. This helps ensure a beautiful sear and prevents the chicken from steaming in the pan. In a small bowl, combine the smoked paprika, Italian seasoning, salt, and black pepper. Sprinkle the spice mixture evenly over the chicken, ensuring both sides are well coated. The smoked paprika adds a subtle smoky depth that complements the Mediterranean flavors.
Step 3: Cook the Chicken: In a large, high-sided skillet or Dutch oven, heat 2 tablespoons of olive oil over medium heat. The skillet needs to be large enough to accommodate the pasta and vegetables later. Once the oil is shimmering hot, carefully add the seasoned chicken to the skillet in a single layer. Avoid overcrowding the pan, as this will lower the temperature and cause the chicken to steam instead of sear. Cook the chicken for about 5-7 minutes per side, or until it is golden brown and cooked through. Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C). Once cooked, remove the chicken from the skillet and set it aside on a plate. Tent it loosely with foil to keep it warm.
Step 4: Sauté the Vegetables: In the same skillet (don’t wash it! Those chicken drippings add so much flavor!), add 1 tablespoon of olive oil. Add the halved grape tomatoes, minced garlic, and ¼ teaspoon of salt to the skillet. Cook over medium heat for about 5-7 minutes, stirring occasionally, until the tomatoes soften and release their juices, creating a flavorful sauce. The garlic should become fragrant and golden brown, but be careful not to burn it. Burnt garlic will impart a bitter taste to the dish.
Step 5: Wilt the Spinach and Assemble: Stir in the chopped fresh spinach and cook until it wilts down significantly, which should only take a minute or two. Add the cooked and drained pasta to the skillet with the tomato-garlic sauce and wilted spinach. Pour in 3 tablespoons of freshly squeezed lemon juice and sprinkle in the crumbled feta cheese. Reheat over medium heat, stirring everything to combine, for about 1 minute, or until the feta cheese starts to melt slightly and the pasta is well coated with the sauce. If the pasta seems dry, add an extra tablespoon of olive oil to moisten it up.
Step 6: Combine and Serve: Return the cooked chicken to the skillet, nestling it among the pasta and vegetables. Reheat gently for a minute or two to warm the chicken through. Be careful not to overcook the chicken at this stage, as it can become dry. Serve immediately, garnished with extra feta cheese and a sprinkle of fresh herbs, such as parsley or basil (optional).
Why You Will Love This Recipe:
This Mediterranean Chicken Feta Pasta is a winning recipe for several reasons:
- Flavor Explosion: The combination of juicy tomatoes, pungent garlic, salty feta cheese, bright lemon juice, and savory chicken creates a symphony of flavors that will tantalize your taste buds.
- Quick and Easy: This dish comes together in under 30 minutes, making it perfect for busy weeknights.
- Healthy and Nutritious: Packed with protein, fiber, and vitamins, this recipe is a wholesome and satisfying meal.
- Versatile: You can easily customize this recipe to your liking by adding different vegetables, cheeses, or herbs.
- One-Pan Wonder: Less cleanup is always a plus!
Serving Suggestions:
- Serve with a side of crusty bread for soaking up the delicious sauce.
- Pair with a simple green salad for a complete meal.
- Garnish with fresh herbs, such as parsley, basil, or oregano.
- A glass of crisp white wine, like Sauvignon Blanc or Pinot Grigio, complements the Mediterranean flavors beautifully.
Tips:
- Don’t overcook the pasta: Cook the pasta al dente, as it will continue to cook slightly when tossed with the sauce.
- Pat the chicken dry: This helps ensure a beautiful sear.
- Don’t overcrowd the pan: Cook the chicken in batches if necessary to avoid steaming.
- Use fresh lemon juice: The flavor of fresh lemon juice is far superior to bottled.
- Adjust the feta cheese to your liking: If you prefer a less salty dish, use less feta cheese.
- Add a touch of red pepper flakes: If you like a little heat, add a pinch of red pepper flakes to the sauce.
- Make it ahead: This dish can be made ahead of time and reheated.
Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes
Nutritional Information: (Approximate, per serving)
Calories: 550-650 Protein: 40-50g Sodium: 600-800mg
Conclusion:
This Mediterranean Chicken Feta Pasta is a delightful and easy recipe that’s perfect for a quick and healthy weeknight meal. The vibrant flavors and simple preparation make it a guaranteed crowd-pleaser. Don’t be afraid to experiment with different variations to create your own signature version! Q&A:
Q1: Can I use a different type of pasta? A: Absolutely! While farfalle (bow-tie) pasta is a classic choice for this dish, you can easily substitute it with other pasta shapes like penne, rotini, fusilli, or even whole-wheat pasta for added fiber. Just be sure to adjust the cooking time according to the package directions to achieve that perfect al dente texture.
Q2: I don’t have smoked paprika. Can I still make this recipe? A: Yes, you can! Smoked paprika adds a subtle smoky flavor, but it’s not essential. You can substitute it with regular paprika, a pinch of chili powder, or even leave it out altogether. The Italian seasoning will still provide plenty of flavor.
Q3: Can I add other vegetables to this dish? A: Absolutely! This recipe is very adaptable. Feel free to add other vegetables such as bell peppers, zucchini, artichoke hearts, sun-dried tomatoes (packed in oil, drained), asparagus, or even a handful of arugula tossed in at the very end for a peppery kick. Get creative and use whatever vegetables you have on hand.
Q4: How do I prevent the pasta from sticking together after it’s cooked? A: The best way to prevent the pasta from sticking is to drain it immediately after it’s cooked and toss it with a tablespoon of olive oil. This will coat the pasta and prevent it from clumping together. You can also reserve a little bit of the pasta water before draining, and add it to the sauce if the pasta seems too dry.
Q5: Can I make this recipe vegetarian? A: Yes, you can easily make this recipe vegetarian by omitting the chicken and adding more vegetables, such as roasted chickpeas or white beans, for protein. You can also use vegetable broth instead of chicken broth to add more flavor to the sauce.
