High-Protein Chicken Dinner with Roasted Veggies & Pasta

High-Protein Chicken Dinner with Roasted Veggies & Pasta | XpertsReviews.com

Over the years, many people trying to lose weight have told me that their favorite dinner consists of boiled chicken breast, brown rice, and steamed broccoli. As a dietitian and food lover, I have to say that this seems pretty bland to me. That’s why, throughout my career, I’ve made it my mission to show people that healthy eating can be both nutritious and delicious, even when the goal is to lose weight. You can have more than boiled chicken, brown rice and broccoli on your plate; you can enjoy it much more while still losing weight.

With that in mind, I’ve created a protein-rich recipe that’s a flavorful twist on the classic dish I hear about so often. This version contains more flavor, variety and nutrients. So, try my high protein dinner recipe for weight loss: I promise, you won’t miss your bland plate again! For more ideas, check out 30 High-Protein Dinner Ideas for Weight Loss.

High-Protein Pesto Chicken with Roasted Vegetables and Pasta

High-Protein Chicken with Roasted Vegetables and Pasta
Roxana Ehsani for Eat This, Not That!

Makes 4 servings

Nutrition (Per serving, 2 oz pasta, 4 oz chicken, 2 cups cooked vegetables):
Calories: 629
Fat: 24 g (Saturated fat: 4 g)
Sodium: 500 mg
Crabs: 66 g (Fiber: 22 g, Sugar: 22 g)
Protein: 49g

Ingredients

  • 1 lb skinless, boneless chicken breast
  • 2 tablespoons pesto sauce
  • 1 head of broccoli, cut into florets
  • 1 head of cauliflower, cut into florets
  • 1 eggplant, diced
  • 1 zucchini, sliced
  • 1 summer squash, sliced
  • 2 red peppers, sliced
  • ¼ cup olive oil or avocado oil
  • ¼ teaspoon of salt
  • ⅛ teaspoon freshly ground black pepper
  • 8 ounces chickpea penne
  • 1 cup marinara sauce

RELATED: 12 Best High-Protein Pasta Brands

How to do it

  1. Preheat oven to 400 degrees F. Line two baking sheets with foil.
  2. On a baking sheet, add the chopped vegetables to a pan and toss with 2 tablespoons oil, salt and pepper.
  3. On the second baking sheet, add the chicken breast and brush the chicken with pesto sauce.
  4. Roast in the oven for about 25 minutes, until the vegetables are caramelized and the chicken is fully cooked and reaches an internal temperature of 165 degrees F.
  5. On the stovetop, cook pasta according to package directions and toss with marinara sauce.
  6. Serve immediately and enjoy!

Why this high-protein dinner is beneficial for weight loss

High-Protein Chicken with Roasted Vegetables and PastaHigh-Protein Chicken with Roasted Vegetables and Pasta
Roxana Ehsani for Eat This, Not That!

This high-protein dinner contains 49 grams of protein and 22 grams of dietary fiber, making it a great choice to support your weight loss goals. Protein and fiber are two key nutrients you should include with every meal because they work together to help you feel full and satisfied for hours. Here’s why this recipe is ideal for weight loss:

Chicken breast provides protein

Chicken breast is a low-calorie, high-quality source of protein with minimal fat. A 3.5 ounce serving of cooked chicken breast contains 165 calories and 31 grams of protein. Chicken is also quite high in water content, consisting of about 65% water. This combination of being high in protein and water can help keep your gut full. Additionally, proteins also require energy (i.e. burns calories!) to digest and metabolize, which also supports weight loss goals and reduces the likelihood of being tempted to reach for late-night snacks.

Don’t forget to jazz up your chicken breast with some healthy oil and seasoning (pesto has both!) and try cooking it in different ways, like grilling or sautéing it. There is no longer any need to settle for plain or boiled chicken.

15 Best Protein-Rich Foods for Weight Loss

Roasted vegetables improve vegetable intake

If you’ve never tried roasted vegetables, you’re in for a treat! When vegetables are prepared in a flavorful way, you’re more likely to eat more of them – and, as a dietitian, that’s what I want for you! The goal is to fill at least half of your plate at each meal with fruits and vegetables. Instead of sticking to plain old steamed broccoli, get creative and mix it up! The more variety you add, the more nutrients you’ll also get – it’s a win! Vegetables are low in calories, high in fiber and water, and packed with vitamins, minerals, and antioxidants. So pile plenty of veggies on your plate – they’ll also help you feel full and satisfied, not deprived.

When in doubt, always add more than one vegetable to your plate!

High-fiber pasta contributes to fullness

Excellent news for pasta lovers: there are pasta rich in protein and fiber! Next time you’re shopping, add a box of chickpea or lentil pasta to your cart. These delicious alternatives are a winning combination to keep you full. A serving of chickpea pasta contains 190 calories, along with 14 grams of protein and 8 grams of fiber, more than regular pasta or rice.

In this recipe, we tossed the pasta with marinara sauce for added flavor and nutrients, and yes, you can include sauce. Just look for one with a short list of ingredients and containing mostly tomatoes, seasonings, and healthy oil like olive oil. Need help choosing the best? Check out our list of the 10 Best Low Calorie Pasta Sauces for Weight Loss!

Make this protein-packed dinner whenever you need to eat dinner quickly. It’s a satisfying meal that not only delights your taste buds, but also supports weight loss goals and can be ready in just about 30 minutes!

Roxana Ehsani, MS, RD, CSSD, LDN

Roxana Ehsani is a registered dietitian nutritionist, certified sports dietetics specialist, media spokesperson, consultant and content creator for food and nutrition brands. Learn more about Roxane

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