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If you’re looking for a heart-healthy dinner that’s low in sodium and high in flavor, this Balsamic Chicken with Pasta and Zucchini Noodles is a perfect choice. Inspired by the DASH diet (Dietary Approaches to Stop Hypertension), this easy weeknight recipe helps you lower blood pressure without sacrificing taste.
It’s packed with lean protein, fiber-rich whole grains, potassium, and fresh herbs—all while keeping sodium in check. Whether you’re managing high blood pressure or just eating clean, this dish delivers on every front.
Why This Recipe Supports Heart Health and the DASH Diet
The DASH diet is one of the most doctor-recommended eating plans for reducing high blood pressure. It emphasizes low sodium, high potassium, and nutrient-dense foods like vegetables, seafood, and healthy oils.
The DASH diet is a proven approach to lowering high blood pressure through smart food choices. Here’s why this recipe fits the plan:
- Low Sodium: With just 316mg of sodium per serving, it supports your daily DASH target of staying under 2,300mg—or ideally 1,500mg for better results.
- Rich in Potassium: Each serving has 827mg of potassium, a mineral that helps counteract the effects of sodium.
- Balanced Macros: High in protein, moderate in complex carbs, and full of healthy fats.
- Full of Flavor, Not Salt: Balsamic reduction, Italian herbs, and fresh basil add bold flavor without raising sodium levels.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Heart-Healthy Balsamic Chicken with Pasta & Zucchini Recipe
Prep time: 20 minutes
Additional time: 10 minutes
Total Time: 30 minutes
Serves: 4 servings
Ingredients
½ cup balsamic vinegar
1 (28 oz) can no-salt-added diced tomatoes, drained
½ teaspoon Italian seasoning
1¼ pounds chicken cutlets
¼ teaspoon salt
⅛ teaspoon ground pepper
4 oz whole-wheat spaghetti
4 cups zucchini noodles (about 12 oz)
4 oz fresh mozzarella cheese, sliced
1 cup fresh basil leaves, thinly sliced
Instructions
- Preheat oven to 425°F. Coat a 9×13-inch baking dish with cooking spray. Bring a large pot of water to a boil for pasta.
- Make balsamic reduction: In a small saucepan, bring vinegar to a boil. Reduce heat and simmer until reduced by half (8–10 minutes). Set aside.
- Prepare the chicken: Add drained tomatoes and Italian seasoning to the baking dish. Nestle in the chicken cutlets. Season with salt and pepper. Bake for 10 minutes.
- Cook pasta: While chicken bakes, cook spaghetti according to package instructions. Drain and return to the pot. Add zucchini noodles, stir, cover, and keep warm.
- Melt the cheese: Increase oven temp to 450°F. Top each chicken piece with mozzarella and bake for another 8–10 minutes, until cheese melts and chicken reaches 165°F.
- Assemble your plate: Divide the spaghetti and zucchini mixture among 4 plates. Top with chicken and tomato sauce, drizzle with balsamic reduction, and garnish with basil.
Nutrition Information (Per Serving) – 3 oz. chicken + 1 1/2 cups spaghetti-zucchini mixture + 1 Tbsp. balsamic reduction + 1/4 cup basil
Calories: 394
Total Fat: 11g
Sodium: 316mg
Total Carbohydrates: 33g
Sugars: 11g
Protein: 39g
Dietary fiber: 5g
Potassium: 827mg
Tips & Serving Ideas:
- Add baby spinach or mushrooms for even more veggie power.
- Replace spaghetti with all zucchini noodles for a lower-carb version.
- Drizzle with extra balsamic reduction for even more flavor (it’s naturally low sodium!).
This Heart-Healthy Balsamic Chicken with Pasta & Zucchini is a flavorful, satisfying dish that fits seamlessly into a low sodium and DASH diet lifestyle. It’s ideal for anyone managing high blood pressure—or anyone who simply wants a clean, well-balanced meal that doesn’t skimp on taste.
