If you’re craving a bold, flavour-packed pasta dish that brings a taste of the American Southwest to your UK kitchen, look no further than Sonora Chicken Pasta. This vibrant recipe combines tender chicken, hearty pasta, and a creamy, spicy sauce, offering a delightful fusion of textures and tastes. Best of all, with a few smart ingredient choices, it transforms into a healthy chicken meal that’s both satisfying and nutritious.
🛒 Ingredients & Quantities (Serves 4)
For the Chicken:
2 boneless, skinless chicken breasts (approximately 500g)
1 tablespoon olive oil
1 teaspoon smoked paprika
½ teaspoon ground cumin
Salt and freshly ground black pepper, to taste
For the Pasta:
250g whole wheat penne pasta
1 tablespoon olive oil
1 medium red onion, finely chopped
2 cloves garlic, minced
1 red bell pepper, diced
1 green bell pepper, diced
1 can (400g) black beans, drained and rinsed
1 can (400g) chopped tomatoes
1 teaspoon chilli flakes (adjust to taste)
½ teaspoon ground cumin
½ teaspoon smoked paprika
Salt and freshly ground black pepper, to taste
For the Sauce:
200ml low-fat Greek yoghurt
100g reduced-fat cheddar cheese, grated
Juice of 1 lime
Fresh coriander, chopped, for garnish
Culinary Process:
- Prepare the Chicken:
In a bowl, mix the olive oil, smoked paprika, ground cumin, salt, and pepper. Coat chicken evenly.
Heat a grill pan over medium heat. Cook the chicken for 6-7 minutes on each side, or until fully cooked and juices run clear. Turn off heat, let it rest, then slice into thin strips.
- Cook the Pasta:
Boil water and add salt to it. Add the pasta and cook until soft. Drain and set aside. - Prepare the Vegetable Mix:
Heat olive oil over medium heat. Add the chopped red onion and sauté untill light brown.
Add the garlic, red and green bell peppers, and cook for 5 minutes until softened.
Stir in the black beans, chopped tomatoes, chilli flakes, ground cumin, smoked paprika, salt, and pepper. Simmer for 10 minutes.
- Combine Pasta and Sauce:
Reduce the heat to low. Add the cooked pasta to the skillet with the vegetable mix. Stir in the yoghurt and grated cheese until sauce becomes creamy.
Squeeze in the lime juice and mix well.
5.Assemble and Serve:
Divide the pasta among serving plates. Top with sliced grilled chicken. Garnish with chopped fresh coriander.
Serve hot and enjoy your healthy chicken Sonora pasta!
🥗 Nutritional Benefits
This healthy chicken Sonora pasta is not only delicious but also packed with nutrients:
Lean Protein: Chicken breast provides high-quality protein essential for muscle repair and growth.
Whole Grains: Whole wheat penne offers dietary fibre, aiding digestion and providing sustained energy.
Legumes: Black beans are rich in protein, fibre, and essential minerals like iron and magnesium.
Low-Fat Dairy: Greek yoghurt adds creaminess with less fat and more protein compared to traditional cream.
Vitamins & Minerals: Bell peppers and tomatoes are excellent sources of vitamins A and C, supporting immune health.
Glamour
🌶️ Customisation Tips
Spice Level: Adjust the chilli flakes to your preferred heat level. For a milder version, omit them entirely.
Vegetarian Option: Replace chicken with grilled tofu or tempeh for a vegetarian twist.
Cheese Alternatives: Use plant-based cheese to make the dish dairy-free.
Pasta Variations: Swap penne with gluten-free pasta if needed.
🇬🇧 UK Ingredient Swaps
Black Beans: Available in most UK supermarkets under brands like Napolina or Tesco.
Whole Wheat Penne: Brands like Barilla and Tesco offer whole wheat pasta options.
Greek Yoghurt: Fage Total 0% or Tesco’s own brand are excellent choices.
Reduced-Fat Cheddar: Cathedral City and Tesco offer lighter cheddar variants.
🥘 Serving Suggestions
Side Salad: Pair with a fresh green salad dressed in a light vinaigrette.
Garlic Bread: Whole grain garlic bread complements the dish well.
Beverage: A chilled glass of sparkling water with a slice of lime enhances the meal.
📝 Final Thoughts
Bringing the flavours of the Southwest to your UK kitchen has never been easier or healthier. This Sonora Chicken Pasta recipe offers a delightful balance of spice, creaminess, and hearty satisfaction. By incorporating lean proteins, whole grains, and nutrient-rich vegetables, it stands as a testament to how indulgent dishes can also be wholesome.
Whether you’re cooking for family, entertaining guests, or simply treating yourself, this healthy chicken pasta dish is sure to impress. Give it a try and experience a fusion of flavours that’s both comforting and invigorating.