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Spaghetti with Chicken and Tomato Sauce
Lunch • India
How to Make Spaghetti with Chicken and Tomato Sauce (Traditional & Healthy Version)
Spaghetti with Chicken and Tomato Sauce, while inspired by global cuisine, has found its own unique place in Indian kitchens, especially among urban families who love to experiment with fusion foods. This dish combines the familiar comfort of whole wheat spaghetti (atta spaghetti) with succulent marinated chicken and a tangy, masaledar tomato gravy. In India, it's not uncommon to find this recipe gracing lunch tables on weekends or during festive gatherings like Christmas and New Year, especially in cosmopolitan cities. The taste is a beautiful blend of juicy chicken, aromatic Indian spices like jeera (cumin) and dhania (coriander), and the zest of fresh tomatoes, creating a hearty and balanced meal. This recipe is a health-conscious adaptation, using minimal oil, lean chicken breast, and whole wheat spaghetti to keep it light yet filling. The addition of capsicum, onions, and carrots not only enhances the flavor but also packs in fiber and vitamins, making it ideal for calorie-conscious eaters. With a nod to Indian flavors and cooking styles, this version is perfect for anyone seeking a familiar yet innovative lunch option. Whether served during family get-togethers or as a wholesome weekday meal, this dish brings together the best of both worlds—traditional Indian masalas and the ever-popular spaghetti. Enjoy this dish with your loved ones, and savor a fusion meal that's both nutritious and delicious.
Ingredients(for 1 medium bowl per person)
- 120 grams Whole wheat spaghetti (atta spaghetti preferred)
- 150 grams Chicken breast (boneless, skinless)
- 1 medium Onion (finely chopped (pyaz))
- 3 medium Tomatoes (pureed (tamatar))
- 1 small Capsicum (finely chopped (shimla mirch))
- 1 small Carrot (grated (gajar))
- 4 cloves Garlic (minced (lehsun))
- 1/2 teaspoon Cumin seeds (jeera)
- 1/2 teaspoon Red chilli powder (lal mirch)
- 1 teaspoon Coriander powder (dhania powder)
- 1/4 teaspoon Black pepper powder (kali mirch)
- to taste Salt (namak)
- 1 tablespoon Olive oil (or cold-pressed mustard oil)
- 2 tablespoons Fresh coriander leaves (hara dhania, chopped) - optional
Instructions
- 1
Boil whole wheat spaghetti (atta spaghetti) in plenty of salted water until al dente. Drain and set aside, reserving a little pasta water.
8 minutes
Add a few drops of oil to prevent sticking.
- 2
Marinate chicken breast pieces with a pinch of salt, black pepper, and 1/4 teaspoon red chilli powder for 10 minutes.
10 minutes
Cut chicken into thin strips for quicker cooking.
- 3
Heat olive oil in a non-stick kadhai (wok). Add cumin seeds (jeera) and let them splutter, then sauté garlic and onions until translucent.
4 minutes
Use minimal oil for a low-calorie base.
- 4
Add marinated chicken and cook on medium flame till lightly browned and cooked through.
4 minutes
Avoid overcooking to keep chicken juicy.
Why This Dish is Healthy
Choosing whole wheat spaghetti over regular maida-based pasta increases fiber, supporting better digestion and satiety. Lean chicken breast is low in fat yet offers ample protein for muscle repair and maintenance. Using fresh tomato and Indian spices provides heart-healthy antioxidants and anti-inflammatory benefits. Minimal oil and lots of vegetables make this a low-calorie, nutrient-dense lunch, ideal for those watching their weight or following a balanced diet.
This Spaghetti with Chicken and Tomato Sauce is high in protein from lean chicken breast, and provides complex carbohydrates and fiber from whole wheat (atta) spaghetti. The addition of fresh vegetables like carrots and capsicum boosts the vitamin A, C, and antioxidant content, supporting immunity and vision. Olive oil or mustard oil offers healthy fats, while minimal use of oil keeps the calories in check. The dish is rich in B vitamins, minerals like iron and potassium, and contains no added preservatives or processed ingredients.
Pro Tips
- 💡Tip 1: Always use fresh, ripe tomatoes for a naturally sweet and tangy sauce.
- 💡Tip 2: Whole wheat (atta) spaghetti keeps you full longer and is better for digestion.
- 💡Tip 3: Marinate chicken ahead to allow flavors to penetrate and keep meat tender.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on a tawa or in a microwave, adding a splash of water to loosen the sauce if needed.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 480.0 kcal |
