Skinny Mediterranean-Style Chicken and Pasta

Health score
23%
Skinny Mediterranean-Style Chicken and Pasta
25 min.
6
264kcal

Suggestions


Are you looking for a delicious and healthy meal that can be prepared in just 25 minutes? Look no further than this Skinny Mediterranean-Style Chicken and Pasta! Bursting with vibrant flavors and wholesome ingredients, this dish is perfect for a quick lunch, a satisfying dinner, or even a delightful side dish for your next gathering.

This recipe combines the goodness of multigrain penne pasta with tender pieces of chicken breast, fresh zucchini, and a medley of Mediterranean flavors. The addition of Kalamata olives and crumbled reduced-fat feta cheese elevates the dish, providing a savory punch that will tantalize your taste buds. Plus, with only 264 calories per serving, you can indulge without the guilt!

Whether you're a busy professional, a parent on the go, or simply someone who loves to enjoy a nutritious meal, this recipe is designed for you. It’s not only quick to prepare but also packed with protein, healthy fats, and fiber, making it a well-rounded option for any time of the day. So grab your frying pan and Dutch oven, and let’s get cooking! Your taste buds will thank you for this delightful Mediterranean escape.

Ingredients

  • oz farfalle pasta uncooked
  • teaspoons canola oil 
  • 0.3 cup onion chopped
  • medium zucchini cut in half lengthwise, then cut crosswise into 1/4-inch slices
  • cloves garlic finely chopped
  • cups chicken breast strips/pre-cooked/chopped cooked
  • 14.5 oz no salt added diced tomatoes diced organic no salt added undrained canned
  • oz tomato sauce organic canned
  • 0.5 teaspoon oregano dried
  • teaspoon basil dried
  • 0.3 cup kalamata olives pitted quartered
  • oz feta crumbled reduced-fat

Equipment

  • frying pan
  • dutch oven

Directions

  1. In 4-quart Dutch oven, cook and drain pasta as directed on package, omitting salt. Return to Dutch oven; cover to keep warm.
  2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat.
  3. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender.
  4. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
  5. Pour chicken mixture over pasta. Top with feta cheese; toss to coat.

Nutrition Facts

Calories264kcal
Protein34.42%
Fat21.12%
Carbs44.46%

Properties

Glycemic Index
20.33
Glycemic Load
1.13
Inflammation Score
-7
Nutrition Score
17.91043475659%

Flavonoids

Luteolin
0.03mg
Isorhamnetin
0.45mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
2.25mg

Nutrients percent of daily need

Calories:263.68kcal
13.18%
Fat:6.47g
9.95%
Saturated Fat:1.86g
11.64%
Carbohydrates:30.63g
10.21%
Net Carbohydrates:28.24g
10.27%
Sugar:5.54g
6.16%
Cholesterol:47.26mg
15.75%
Sodium:443.05mg
19.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.71g
47.42%
Manganese:1.14mg
56.78%
Selenium:34.25µg
48.93%
Vitamin B3:9.06mg
45.28%
Vitamin B6:0.59mg
29.58%
Vitamin C:21.69mg
26.29%
Phosphorus:232.63mg
23.26%
Magnesium:82.43mg
20.61%
Potassium:617.84mg
17.65%
Iron:3.06mg
16.99%
Vitamin B1:0.25mg
16.53%
Copper:0.29mg
14.74%
Vitamin B2:0.22mg
13.19%
Vitamin E:1.71mg
11.42%
Folate:45.39µg
11.35%
Vitamin B5:1.08mg
10.81%
Zinc:1.57mg
10.48%
Vitamin K:10.97µg
10.45%
Fiber:2.4g
9.59%
Vitamin A:410.75IU
8.21%
Calcium:68.5mg
6.85%
Vitamin B12:0.16µg
2.64%