Skinny Mediterranean-Style Chicken and Pasta

Health score
16%
Skinny Mediterranean-Style Chicken and Pasta
25 min.
6
270kcal

Suggestions


Looking for a delicious and healthy meal that won't take up your entire evening? Look no further than this Skinny Mediterranean-Style Chicken and Pasta! Ready in just 25 minutes, this dish is perfect for busy weeknights or a leisurely weekend lunch. With a delightful blend of flavors and textures, it’s sure to please everyone at the table.

This recipe features tender pieces of chicken breast, vibrant zucchini, and a medley of Mediterranean ingredients like Kalamata olives and crumbled feta cheese. The combination of juicy diced tomatoes and rich tomato sauce creates a savory base that perfectly complements the multigrain penne pasta. Not only is this dish packed with protein and fiber, but it also boasts a refreshing taste that transports you straight to the sunny shores of the Mediterranean.

At just 270 calories per serving, you can indulge in a satisfying meal without the guilt. Whether you're serving it as a main course or a side dish, this Skinny Mediterranean-Style Chicken and Pasta is versatile enough to fit any occasion. So grab your frying pan and Dutch oven, and let’s get cooking! Your taste buds will thank you for this delightful culinary adventure.

Ingredients

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

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

Calories270kcal
Protein34%
Fat21.37%
Carbs44.63%

Properties

Glycemic Index
27.33
Glycemic Load
9.64
Inflammation Score
-6
Nutrition Score
15.028695513373%

Flavonoids

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

Nutrients percent of daily need

Calories:270.2kcal
13.51%
Fat:6.5g
10%
Saturated Fat:1.87g
11.67%
Carbohydrates:30.53g
10.18%
Net Carbohydrates:27.23g
9.9%
Sugar:6.3g
7%
Cholesterol:47.26mg
15.75%
Sodium:442.49mg
19.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.26g
46.52%
Selenium:31.47µg
44.96%
Vitamin B3:8.08mg
40.42%
Vitamin B6:0.57mg
28.43%
Manganese:0.53mg
26.48%
Vitamin C:21.69mg
26.29%
Phosphorus:213.07mg
21.31%
Potassium:620.11mg
17.72%
Magnesium:56.92mg
14.23%
Iron:2.4mg
13.32%
Fiber:3.3g
13.22%
Copper:0.25mg
12.4%
Vitamin B2:0.2mg
11.8%
Vitamin E:1.74mg
11.63%
Vitamin K:11µg
10.47%
Vitamin B5:0.92mg
9.25%
Vitamin B1:0.14mg
9.01%
Zinc:1.3mg
8.67%
Folate:34.33µg
8.58%
Vitamin A:410.75IU
8.21%
Calcium:63.11mg
6.31%
Vitamin B12:0.16µg
2.64%