Low Fat Chicken Tomato Pasta
Satisfy your cravings with this wholesome and flavorful Low Fat Chicken Tomato Pasta, a perfect weeknight dinner that balances health and indulgence. Packed with tender, bite-sized pieces of chicken breast, hearty whole wheat pasta, and a robust tomato sauce bursting with the richness of oregano, basil, and a hint of red pepper heat, this recipe is a true crowd-pleaser. With just a touch of olive oil, the dish keeps things light yet satisfying, making it ideal for those seeking a lower-fat alternative without compromising on taste. Ready in under 40 minutes, this easy-to-follow recipe is topped with fresh parsley for a bright finish and can be served with optional parmesan for added zest. Try this delicious, nutritious meal today—perfect for healthy living and family-friendly dining!
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Recipe Information
Ingredients
- 300 grams boneless, skinless chicken breast
- 200 grams whole wheat pasta
- 1 tablespoon olive oil
- 1 medium onion
- 2 garlic cloves
- 400 grams canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon red pepper flakes
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 20 grams parmesan cheese (optional)
Instructions
Begin by preparing the chicken. Cut the boneless, skinless chicken breast into bite-sized pieces.
Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
Chop the onion finely and add it to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.
Mince the garlic cloves and add them to the skillet. Cook for another 1 minute until fragrant.
Add the chicken pieces to the skillet. Cook for 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.
Pour the canned crushed tomatoes into the skillet. Stir in the dried oregano, dried basil, red pepper flakes, salt, and black pepper.
Let the sauce simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Add the cooked pasta to the skillet and toss it gently to combine with the chicken and tomato sauce.
Chop the fresh parsley and sprinkle it over the pasta dish. Adjust seasoning to taste if necessary.
Serve hot, with a sprinkle of parmesan cheese on top if desired.
Nutrition Facts
Calories |
1135 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 273 mg | 91% | |
| Sodium | 2199 mg | 96% | |
| Total Carbohydrate | 96.7 g | 35% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 25.8 g | ||
| Protein | 118.9 g | 238% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 481 mg | 37% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2818 mg | 60% | |
*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.
