Healthy Hearty Italian Dinner
Whip up this Healthy Hearty Italian Dinner for a flavorful and satisfying meal that’s as wholesome as it is delicious. This recipe combines tender, juicy chicken breasts with whole-grain penne pasta, roasted vegetables, and a rich, homemade tomato-basil sauce—perfect for a balanced, nutrient-packed dinner. Featuring nutritious ingredients like zucchini, red bell pepper, and grape tomatoes, this dish captures the vibrant essence of Italian cuisine while staying light and guilt-free. Ready in under an hour, it's a one-pan, oven-roasted dream topped with optional grated Parmesan for a finishing touch of indulgence. Ideal for a family meal or easy weeknight dinner, this recipe is a must-try for lovers of healthy Italian comfort food.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 200 grams whole-grain penne pasta
- 1 cup grape tomatoes, halved
- 1 medium zucchini, diced
- 1 medium red bell pepper, sliced
- 1 medium red onion, sliced
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 400 grams crushed tomatoes (canned)
- 1 cup fresh basil leaves, chopped
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup Parmesan cheese, grated (optional)
Instructions
Preheat your oven to 400°F (200°C).
Place the diced zucchini, sliced red bell pepper, sliced red onion, and halved grape tomatoes on a baking sheet. Drizzle with 2 tablespoons of olive oil and season with half of the salt and black pepper. Toss to coat evenly.
Roast the vegetables in the oven for 20 minutes, stirring halfway through, until tender and slightly caramelized.
While the vegetables are roasting, cook the whole-grain penne according to the package instructions. Drain and set aside.
Season the chicken breasts with the remaining salt, black pepper, and dried oregano. Heat the remaining 1 tablespoon of olive oil in a skillet over medium-high heat.
Cook the chicken breasts in the skillet for 5-6 minutes per side, or until fully cooked (internal temperature should reach 165°F or 74°C). Remove from heat, let rest for 5 minutes, and slice into strips.
In a medium saucepan, heat a small splash of olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
Add the canned crushed tomatoes to the saucepan and stir in the fresh basil. Simmer the sauce for 10-12 minutes to allow the flavors to meld.
In a large bowl, combine the cooked pasta, roasted vegetables, and tomato-basil sauce. Toss until well coated.
Divide the pasta mixture onto plates, top with sliced chicken breast, and sprinkle with grated Parmesan cheese if desired.
Serve immediately and enjoy your Healthy Hearty Italian Dinner!
Nutrition Facts
Calories |
511 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 82 mg | 27% | |
| Sodium | 827 mg | 36% | |
| Total Carbohydrate | 52.6 g | 19% | |
| Dietary Fiber | 8.8 g | 32% | |
| Total Sugars | 9.3 g | ||
| Protein | 41.2 g | 82% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1067 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
