Low Fat Spaghetti with Tomato Sauce and Chicken
Elevate your pasta night with this delicious and wholesome recipe for Low Fat Spaghetti with Tomato Sauce and Chicken! Made with nutrient-rich whole wheat spaghetti, juicy strips of lean chicken breast, and a robust homemade tomato sauce seasoned with garlic, onion, oregano, and basil, this dish packs flavor without compromising on health. The addition of crushed red pepper flakes brings a subtle kick, while fresh parsley and Parmesan cheese (optional) add a finishing touch. Ready in just 35 minutes, this heart-healthy recipe is perfect for busy weeknights or meal prep. Serve it as a comforting yet light main dish, ideal for anyone seeking a balanced, low-fat meal packed with protein and fiber.
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Recipe Information
Ingredients
- 300 grams Whole wheat spaghetti
- 1 tablespoon Olive oil
- 300 grams Boneless, skinless chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 3 pieces Garlic cloves, minced
- 1 medium Onion, finely chopped
- 400 grams Canned crushed tomatoes (no added sugar or salt)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried basil
- 0.25 teaspoon Crushed red pepper flakes
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Parmesan cheese, grated (optional)
Instructions
Cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside.
While the pasta is cooking, heat the olive oil in a large non-stick skillet over medium heat.
Season the chicken breast with 0.5 teaspoons of salt and 0.25 teaspoons of black pepper. Add the chicken to the skillet and cook for 4-5 minutes per side, or until fully cooked and golden brown on both sides. Remove the chicken from the skillet and let it rest for 5 minutes before slicing into thin strips.
In the same skillet, add the minced garlic and chopped onion. Cook for 3-4 minutes, stirring frequently, until softened and fragrant.
Stir in the crushed tomatoes, remaining salt, black pepper, oregano, basil, and red pepper flakes. Bring the mixture to a gentle simmer and let it cook for 10 minutes, stirring occasionally.
Add the sliced chicken back into the skillet with the tomato sauce, stirring to coat the chicken evenly. Let it heat through for 2-3 minutes.
Toss the cooked spaghetti in the skillet with the sauce until evenly coated. Adjust seasoning if necessary.
Serve the spaghetti and chicken hot, garnished with chopped parsley and a sprinkle of Parmesan cheese, if desired.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 263 mg | 88% | |
| Sodium | 2787 mg | 121% | |
| Total Carbohydrate | 118.6 g | 43% | |
| Dietary Fiber | 23.3 g | 83% | |
| Total Sugars | 22.5 g | ||
| Protein | 120.1 g | 240% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 336 mg | 26% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 2544 mg | 54% | |
*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.
