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Healthy Chicken Taco Spaghetti - A Light, Zesty Weeknight Dinner

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Whole-wheat spaghetti: About 12 ounces (or use regular or gluten-free spaghetti).
  • Lean ground chicken: 1 pound (93–98% lean).
  • Olive oil: 1 tablespoon for sautéing.
  • Yellow onion: 1 small, finely diced.
  • Bell pepper: 1 medium (any color), diced.
  • Garlic: 3 cloves, minced.
  • Black beans: 1 can (15 ounces), drained and rinsed.
  • Diced tomatoes: 1 can (14.5 ounces), with juices.
  • Tomato paste: 1 tablespoon to deepen the sauce.
  • Low-sodium chicken broth: 1 to 1 1/4 cups, as needed for sauce consistency.
  • Greek yogurt or light cream cheese: 1/3 cup (for creaminess without heaviness).
  • Corn kernels (optional): 1/2 cup, fresh or frozen.
  • Cilantro: 1/4 cup, chopped, plus more for garnish.
  • Lime: 1, for zest and juice.
  • Avocado (optional): 1, sliced for topping.
  • Reduced-fat shredded cheese (optional): 1/2 cup, such as Mexican blend or cheddar.
  • Chili powder: 1 tablespoon
  • Ground cumin: 2 teaspoons
  • Smoked paprika: 1 teaspoon (or sweet paprika)
  • Garlic powder: 1 teaspoon
  • Onion powder: 1 teaspoon
  • Oregano: 1/2 teaspoon
  • Kosher salt: 1 teaspoon (adjust to taste)
  • Black pepper: 1/2 teaspoon
  • Red pepper flakes or cayenne: Pinch to 1/4 teaspoon, to taste

Method
 

  1. Cook the spaghetti: Bring a large pot of salted water to a boil. Cook spaghetti until just al dente. Reserve 1/2 cup pasta water, drain, and set aside.
  2. Sauté aromatics: In a large skillet, heat olive oil over medium heat. Add onion and bell pepper. Cook 4–5 minutes, stirring, until softened. Add garlic and cook 30 seconds until fragrant.
  3. Brown the chicken: Add ground chicken to the skillet. Break it up with a spoon and cook until no longer pink, about 5–6 minutes. Sprinkle in the taco spice blend and stir to coat.
  4. Build the sauce: Stir in tomato paste, then add diced tomatoes with their juices, black beans, and 3/4 cup chicken broth. If using corn, add it now. Simmer 5–7 minutes to thicken slightly.
  5. Make it creamy: Reduce heat to low. Stir in Greek yogurt or light cream cheese until smooth. If the sauce is too thick, splash in more broth or a bit of reserved pasta water.
  6. Toss with pasta: Add cooked spaghetti to the skillet. Toss until well coated. Add reserved pasta water as needed to loosen and help the sauce cling.
  7. Finish with freshness: Stir in cilantro, lime zest, and a squeeze of lime juice. Taste and adjust salt, pepper, and heat.
  8. Optional toppings: Sprinkle with a little reduced-fat cheese to melt. Top with avocado slices and extra cilantro.
  9. Serve: Plate hot and enjoy. A crisp side salad or roasted veggies make a great pairing.