Mediterranean Diet Spaghetti with Tomato Sauce and Chicken
Indulge in a wholesome and flavorful dinner with this Mediterranean Diet Spaghetti with Tomato Sauce and Chicken recipe—a perfect blend of health and comfort. Made with nutrient-rich whole-grain spaghetti, juicy pan-seared chicken breast, and a robust homemade tomato sauce infused with extra-virgin olive oil, garlic, fresh basil, and oregano, this dish is a Mediterranean-inspired delight. The crushed red pepper flakes add a subtle kick, while a sprinkle of Parmesan cheese ties the dish together with a savory finish. Ready in just 45 minutes, this balanced meal is ideal for busy weeknights or weekend gatherings, offering a combination of simple preparation and elevated flavor that will please your taste buds and nourish your body. Whether you're sticking to Mediterranean diet principles or just craving a hearty yet wholesome pasta dish, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 12 ounces Whole-grain spaghetti
- 3 tablespoons Extra-virgin olive oil
- 1 pound Boneless, skinless chicken breast
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 cloves Fresh garlic cloves, minced
- 0.25 teaspoon Crushed red pepper flakes
- 28 ounces Canned crushed tomatoes (unsalted)
- 0.5 teaspoon Dried oregano
- 0.25 cup Fresh basil leaves, chopped
- 0.25 cup Grated Parmesan cheese
- 6 cups Water
Instructions
Fill a large pot with 6 cups of water and bring it to a boil. Add a pinch of salt and cook the whole-grain spaghetti according to package directions until al dente, then drain and set aside.
While the spaghetti cooks, heat 2 tablespoons of extra-virgin olive oil in a large skillet over medium heat.
Pat the chicken breasts dry with paper towels, then season them with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Add the chicken to the heated skillet and cook for 5-6 minutes on each side, or until cooked through (internal temperature reaches 165°F). Remove the chicken from the skillet, let it rest for 5 minutes, then slice into thin strips.
In the same skillet, add the remaining 1 tablespoon of olive oil. Reduce the heat to medium and sauté the minced garlic for 1-2 minutes until fragrant, being careful not to burn it.
Stir in the crushed red pepper flakes and dried oregano, then pour in the canned crushed tomatoes. Add the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Simmer the sauce for 10 minutes, stirring occasionally.
Stir the chopped basil into the sauce and let it simmer for another minute.
Add the cooked spaghetti to the skillet with the tomato sauce and toss until the pasta is well coated.
Divide the pasta among serving plates, top with strips of cooked chicken, and garnish with grated Parmesan cheese.
Serve immediately and enjoy your Mediterranean Diet Spaghetti with Tomato Sauce and Chicken!
Nutrition Facts
Calories |
1806 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 3163 mg | 138% | |
| Total Carbohydrate | 133.1 g | 48% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 26.3 g | ||
| Protein | 175.6 g | 351% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 597 mg | 46% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3214 mg | 68% | |
*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.
