Mediterranean Chicken Pasta

DEFINITELY DELICIOUS – Mediterranean Chicken Pasta

By TERRI WINDOVER, Connect Columnist

Terri Windover explains how pasta is good for you, if you watch your portions. PHOTO: Terri Windover, Connect Weekly.

Terri Windover explains how pasta is good for you, if you watch your portions. PHOTO: Terri Windover, Connect Weekly.

There are a few constants in life – death, taxes and pasta. The first two are fairly beyond our control, but our relationship with pasta is something that can either get us in trouble – due to too big of a portion or soothe our soul – unlike most other foods.

Whether indulging in your mom’s Mac & Cheese or your Italian grandmother’s Spaghetti and Meatballs, most of us have a deeply imbedded love of a good pasta dish.

The thing to remember about pasta is: not to go crazy when you scoop out your meal size. A good thing to keep your carb intake in-check is to have a nice salad right before and give it a few minutes to fill you up, prior to diving into that pot.

Another tip is to never keep the pot on the table. Toss it into the fridge right away. You are far less likely to take it back out again, as opposed to simply reaching across the table for that second helping that will inevitably leave you comatose and slack-jawed on the couch with zero energy.

Here’s a bit of info that you may not realize. When you eat too many calories – at a sitting – your body is forced to “borrow” blood supply from your muscles to give to your digestive system. Take Thanksgiving dinner for example. Most people think that it’s the tryptophan in the turkey, when it’s actually the fact that you probably ate and drank 2,000 calories at once and put you body into overload.

Here’s a wonderful pasta dish that will tickle your taste buds and make you dream of living on the sea, off the coast of Greece… or maybe that’s just my dream.

Mediterranean Chicken Pasta


4 cups cooked whole wheat spaghetti

2 cups small broccoli florets

2 tsp. olive oil (I use garlic oil)

3 boneless chicken breasts

½ tsp. pepper

½ cup finely diced onion

2 cloves garlic minced (or paste)

2 cups grape tomatoes, halved

1/3 cup sliced, pitted black olives

3 tbsp. Mediterranean pesto (green)

¼ cup feta cheese


  1. Boil pasta, according to your desired texture
  2. Add broccoli, during last one minute of cooking
  3. Meanwhile, heat olive oil in large pan over high heat. Season chicken with pepper and cook, browning well, for about ten minutes.
  4. Drain pasta and broccoli, reserve ½ cup of water.
  5. Add onion & garlic to chicken and cook, until fragrant.
  6. Add tomatoes, olives and reserved water. Simmer, until slightly thickened. Mix in pesto.
  7. Slice chicken & divide into four servings with pasta. Sprinkle with feta.

Makes 4 servings

Terri Windover is a local personal fitness instructor and business owner of Define Fit. Instagram/Facebook: @terriwindover. Hashtag #definefitymm for a chance to win a custom meal plan. Have a question? Drop her a line at    

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