After a long, exhausting day at work, the last thing anyone wants to do is spend an hour over a stove cooking dinner. But, expensive takeout and empty calories is not your only option.

This 20-minute chicken aglio e olio recipe delivers a high-protein, tasty and easy to make meal. For those days where you simply want to relax and have an easy night.

Prep time: 5 mins | Cook time: 15 mins | Serving: 1 |

Quick and easy pasta recipe (Image Credits: Pexels)

Ingredients Needed For The Pasta Recipe

Spaghetti: Single portion (approx. 56 grams uncooked)

Chicken Breast: 115-140 grams, cut into thin strips

Seasoning for the chicken: Salt & freshly ground black pepper (for both chicken and pasta), garlic powder, and fresh lemon juice

For Flavour: 3-4 minced garlic cloves

Garnish: Freshly chopped parsley

Extra Virgin Olive Oil: 1-2 tbsp

Red Pepper Flakes: 1/4 teaspoon (You can put more or less depending on how hot you want it)

Pro-tip:

You can swap the standard pasta for a whole wheat option for good carbs.

You can swap the chicken with options like firm pressed tofu or cottage cheese (paneer) if you are vegetarian.

How To Make Chicken Aglio E Olio Pasta Step-By-Step

Season the Meat: Marinate your cut chicken strips (around 115-140 grams) using garlic powder, salt, black pepper, and a dash of fresh lemon juice.

Cook the Spaghetti: Cook a single portion of spaghetti noodles in boiling salted water. Before draining, reserve one fourth cup of starchy pasta water to use later. This should give about 1 to 1.25 cups of boiled pasta.

Cook the Chicken: Heat a pan to medium stove temperature and pan-fry the marinated chicken for about 2-3 minutes each side until cooked through.

Create the Sauce Base: Pour olive oil into the same pan over medium-low heat. Toss in the minced garlic alongside red pepper flakes, stir continuously until the garlic turns pale golden(make sure not to burn the garlic).

Add Water: Pour in the reserved starchy pasta water to the garlic, letting it simmer briefly while stirring to form a glossy, light sauce consistency.

Mix Everything In: Toss in the boiled noodles along with your cooked chicken breast, stirring well to cover everything. Adjust seasoning with additional salt and pepper according to taste, then garnish using chopped parsley for extra freshness.

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And there you have it, a tasty and easy high protein pasta dish ready in under 20 minutes.

Delicious pasta for the soul (Image Credits: Pexels)

Estimated Macros: - 38g Protein | 48g Carbs | 18g Fat | 510 Calories

What to keep in mind when cooking the pasta recipe?

  • Be sure to keep the flame on medium to low heat when cooking either the chicken or the pasta so you don’t burn it.
  • Use fresh ingredients and good quality extra virgin olive oil so it tastes great.
  • Boil the pasta simultaneously while cooking the chicken to be time efficient.

FAQs

Why do I need to save the pasta water?

Olive oil without pasta water will just puddle at the bottom of your plate. The starch in the pasta water helps emulsify the oil, turning it into a glossy sauce that clings to the noodles.

Can I use chicken thighs instead of chicken breast?

Yes, absolutely. Boneless chicken thighs are juicier. However, they take about 2 to 3 minutes longer to cook than thin chicken breast slices and they contain a bit more fat and calories.

Can I add veggies to my pasta?

Yes, you may. Traditionally vegetables are not added to aglio e olio pasta. But, you can definitely add veggies like bell pepper, zucchini, cherry tomatoes to suit your personal taste.