Balsamic Tofu or Chicken and Bright Veggie Pasta

May 10, 2023May 10, 20230 1
Balsamic Tofu or Chicken and Bright Veggie Pasta with a Mediterranean twist
in Pasta

Prep

40 min

Cook

30 min

Ready In

70 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 ounces boneless skinless chicken breasts
3 tablespoons balsamic vinegar
5 tablespoons olive oil
1 tablespoon mccormick 's steak seasoning
5 ounces pasta
14 ounces diced tomatoes with basil oregano and garlic
1 medium onion , sliced
3 minced garlic cloves
1 medium bell pepper , sliced
6 ounces sliced ripe olives
6 ounces fresh spinach
1/4 cup white wine
1/4 cup vegetable stock
1/4 cup parmesan cheese ( not vegan ) ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
477
Sugar
8g
Fat
18g
This balsamic tofu or chicken and bright veggie pasta recipe is perfect for a healthy and satisfying dinner. The dish is a fusion of Italian and Mediterranean flavors, with fresh vegetables, tangy balsamic vinegar, and savory herbs and spices. The recipe can easily be modified to suit different dietary needs, such as swapping out the chicken for tofu or using a gluten-free pasta. This dish is also great for meal prepping, as it makes several servings that can be enjoyed throughout the week.

Instructions

1.Preheat the oven to 425 degrees F and line a baking sheet with parchment paper.
2.In a small bowl, whisk together the balsamic vinegar, 2 tablespoons of olive oil, and steak seasoning. Pour the mixture over the chicken or tofu and let it marinate for at least 30 minutes.
3.While the chicken or tofu is marinating, cook the pasta according to the package instructions. Drain and set aside.
4.Heat the remaining 3 tablespoons of olive oil in a large skillet over high heat. Add the onion and garlic and cook for 2-3 minutes, until the onion is translucent.
5.Add the bell pepper and cook for another 2-3 minutes, until the pepper is tender.
6.Add the diced tomatoes and their juice, white wine, vegetable stock, and olives to the skillet. Bring the mixture to a boil and then reduce the heat to medium-low. Let it simmer for 5-10 minutes, until the sauce has thickened slightly.
7.Add the cooked pasta and spinach to the skillet and toss to coat with the sauce. Let it cook for a minute or two, until the spinach has wilted slightly.
8.Transfer the pasta to a serving dish and top with the marinated chicken or tofu. Sprinkle with parmesan cheese, if desired.

PROS

This pasta dish is loaded with vegetables and protein, making it a nutritious and filling meal.

The balsamic marinade adds a tangy sweetness to the dish, while the olives and spinach bring a fresh Mediterranean flavor.

This recipe is also easily adaptable for vegetarians or vegans by swapping out the chicken for tofu or another plant-based protein.

CONS

This dish does take some time to prepare, as you need to marinate the chicken or tofu and then cook the vegetables and sauce separately.

It also requires multiple pans and dishes, which can be a hassle to clean up.

HEALTH & BENEFITS

This dish is packed with vegetables, including bell pepper, onion, garlic, olives, and spinach, which provide a variety of vitamins and minerals.
Tofu and chicken are both excellent sources of protein, which is essential for building and repairing muscle tissue.
Balsamic vinegar is also a good source of antioxidants and has been linked to improving digestion and lowering cholesterol levels.

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