Chicken Mediterranean

Health score
30%
Chicken Mediterranean
45 min.
2
510kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.5 pound skinned and boned chicken breast halves cut into cubes
  • ounces penne pasta cooked
  • 0.5 teaspoon basil dried
  • 0.5 teaspoon parsley flakes dried
  • 0.3 cup feta cheese crumbled
  •  garlic cloves minced
  • 0.3 cup kalamata olives pitted chopped
  • tablespoons olive oil 
  • 0.5 teaspoon oregano dried

Equipment

  • frying pan
  • ziploc bags

Directions

  1. Combine first 3 ingredients in a heavy-duty zip-top plastic bag. Seal and chill 2 hours.
  2. Cook chicken mixture in a large skillet over medium-high heat 8 minutes or until chicken is done; remove from skillet.
  3. Add tomatoes and next 4 ingredients to skillet. Reduce heat, and simmer, stirring often, 7 minutes.
  4. Return chicken to skillet.
  5. Sprinkle with feta cheese, and remove from heat. Cover and let stand 5 minutes.
  6. Serve immediately over hot cooked pasta.
  7. NOTE: To serve 4, use 1 (14-1/2 ounce) can diced tomatoes, and double all other ingredients. Cook chicken mixture 8 to 10 minutes or until done; remove from skillet.
  8. Add tomatoes and next 4 ingredients to skillet. Reduce heat, and simmer, stirring often, 7 to 8 minutes. Proceed as directed.

Nutrition Facts

Calories510kcal
Protein26.85%
Fat45.05%
Carbs28.1%

Properties

Glycemic Index
74.25
Glycemic Load
13.03
Inflammation Score
-8
Nutrition Score
29.336956392164%

Flavonoids

Apigenin
1.14mg
Luteolin
0.12mg
Isorhamnetin
0.08mg
Kaempferol
0.02mg
Myricetin
0.1mg
Quercetin
0.1mg

Nutrients percent of daily need

Calories:510.03kcal
25.5%
Fat:26.06g
40.09%
Saturated Fat:6.44g
40.27%
Carbohydrates:36.56g
12.19%
Net Carbohydrates:30.64g
11.14%
Sugar:9.54g
10.6%
Cholesterol:94.82mg
31.61%
Sodium:953.39mg
41.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.95g
69.9%
Selenium:57.28µg
81.82%
Vitamin B3:14.93mg
74.67%
Vitamin B6:1.38mg
68.99%
Phosphorus:432.43mg
43.24%
Vitamin E:5.65mg
37.65%
Manganese:0.73mg
36.75%
Potassium:1107.07mg
31.63%
Vitamin C:22.19mg
26.89%
Vitamin B2:0.46mg
26.86%
Vitamin K:28.07µg
26.73%
Copper:0.52mg
25.91%
Iron:4.66mg
25.87%
Vitamin B5:2.54mg
25.39%
Fiber:5.92g
23.69%
Calcium:236.42mg
23.64%
Magnesium:92.13mg
23.03%
Vitamin B1:0.29mg
19.55%
Zinc:2.33mg
15.54%
Vitamin A:659.13IU
13.18%
Folate:45.92µg
11.48%
Vitamin B12:0.65µg
10.82%
Vitamin D:0.21µg
1.42%
Source:My Recipes