Mediterranean Diet Penne Pasta with Chicken
Transport yourself to the sun-soaked Mediterranean with this wholesome and vibrant Mediterranean Diet Penne Pasta with Chicken recipe. Packed with tender chunks of seasoned chicken, nutrient-rich whole wheat penne, and a colorful medley of red and yellow bell peppers, cherry tomatoes, and kalamata olives, this dish celebrates bold flavors and balanced nutrition. Fresh spinach, fragrant garlic, and a sprinkling of crumbled feta cheese come together with a splash of zesty lemon juice and aromatic basil for a meal that's as delightful as it is healthy. Ready in just 45 minutes, this one-skillet wonder is perfect for busy weeknights or casual gatherings, offering a hearty taste of the Mediterranean diet that’s both satisfying and good for you. It's a deliciously easy way to incorporate wholesome ingredients and Mediterranean-inspired flavors into your dinner rotation!
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Recipe Information
Ingredients
- 12 oz whole wheat penne pasta
- 2 pieces boneless, skinless chicken breasts
- 3 tbsp extra virgin olive oil
- 1 medium red bell pepper, sliced
- 1 medium yellow bell pepper, sliced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and halved
- 2 cups spinach leaves
- 0.5 cup feta cheese, crumbled
- 3 pieces garlic cloves, minced
- 2 tbsp lemon juice
- 1 tsp dried oregano
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 cup fresh basil, chopped
Instructions
Start by bringing a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to package instructions until al dente. Drain and set aside.
While the pasta is cooking, prepare the chicken. Season both sides of the chicken breasts with salt, black pepper, and dried oregano.
Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium heat. Add the chicken breasts and cook for about 6-8 minutes per side, or until the internal temperature reaches 165°F (75°C). Remove the chicken from the skillet and let it rest on a plate.
In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.
Add the sliced red and yellow bell peppers to the skillet. Cook for 5-6 minutes, stirring occasionally, until the peppers are softened.
Stir in the cherry tomatoes and kalamata olives, cooking for an additional 2 minutes.
Slice the cooked chicken into thin strips and return it to the skillet. Add the spinach leaves and stir to combine. Cook until the spinach is wilted, about 1-2 minutes.
Remove the skillet from heat and add the cooked pasta, lemon juice, and chopped fresh basil. Toss everything together to coat the pasta evenly and melt the feta cheese lightly.
Serve the Mediterranean Diet Penne Pasta with Chicken warm, garnished with additional basil if desired.
Nutrition Facts
Calories |
2904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 115.5 g | 148% | |
| Saturated Fat | 30.5 g | 152% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 4342 mg | 189% | |
| Total Carbohydrate | 288.1 g | 105% | |
| Dietary Fiber | 38.7 g | 138% | |
| Total Sugars | 31.2 g | ||
| Protein | 176.7 g | 353% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 1122 mg | 86% | |
| Iron | 23.6 mg | 131% | |
| Potassium | 4008 mg | 85% | |
*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.
