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Pasta-Free Primavera

March 25, 2021

Try this tasty pasta-free primavera by Melissa Perry, a registered dietitian at Orlando Health Cancer Institute. It's an easy way to feed your family more vegetables! If you want to make this a meat-free dish, omit the chicken breasts.


  • 2 tablespoons olive oil

  • 1 tablespoon garlic, minced

  • 2 cups broccoli florets, steamed until tender

  • 1/2 small red onion, chopped

  • 1 cup cherry tomatoes, halved

  • 1 red bell pepper, sliced

  • 1/2 cup frozen green peas, defrosted

  • 2 tablespoons parsley, chopped

  • Red pepper flakes, to taste

  • Salt and pepper, to taste

  • 3 cups butternut squash noodles

  • 3 cups zucchini noodles

  • 2 chicken breasts

  • 2 tablespoons fresh lemon juice

  • 1/4 cup shredded Parmesan cheese


  1. Steam broccoli until tender. Drain any excess water and set aside.

  2. Toss the chicken breasts with 1 tablespoon olive oil and lightly season with salt and pepper, to taste. Bake the chicken in a preheated oven at 400 degrees for about 22 to 25 minutes, or until it reaches an internal temperature of 165 degrees. Once chicken is cooked, chop into bite-size pieces and set aside.

  3. Over medium heat, warm 1 tablespoon olive oil in a large skillet. Once heated, add the garlic, onions and red pepper flakes. Cook for about 3 minutes or until the onions are translucent.

  4. Add in the vegetables (except for the broccoli, butternut squash noodles and zucchini noodles). Season with salt and pepper to taste. Cook for about 3 minutes for the bell pepper to soften.

  5. Add the butternut squash noodles, zucchini noodles, parsley and lemon juice. Cook until the noodles are al dente, about 3 to 4 minutes.

  6. Add the chicken, broccoli and parmesan cheese. Stir to combine.

Nutrition Facts per serving:

Calories: 397
Fat: 10.8 g
Saturated Fat: 1.6 g
Sodium: 102 mg
Carbs: 24 g
Fiber: 5.5 g
Protein: 34 g

4 servings


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