Heart-Healthy Spaghetti with Tomato Sauce and Chicken

Transform your classic pasta night with this **Heart-Healthy Spaghetti with Tomato Sauce and Chicken**, a wholesome, flavor-packed recipe perfect for a nutritious family meal. Made with fiber-rich whole-grain spaghetti, tender slices of seasoned chicken breast, and a robust homemade tomato sauce infused with garlic, oregano, and basil, this dish is as comforting as it is nourishing. The addition of low-sodium ingredients and heart-smart olive oil makes it ideal for those seeking a balanced and healthier take on an Italian favorite. Garnished with freshly chopped parsley, this quick and satisfying 30-minute meal offers the perfect balance of flavor and health-conscious ingredients without compromising on taste. Serve it warm and watch it become a new weeknight staple!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 8 oz Whole-grain spaghetti
• 2 tbsp Olive oil
• 3 Garlic cloves (minced)
• 15 oz Low-sodium diced tomatoes (canned)
• 2 tbsp Tomato paste (no added salt)
• 1 tsp Dried oregano
• 1 tsp Dried basil
• 0.25 tsp Crushed red pepper flakes (optional)
• 12 oz Boneless, skinless chicken breast
• 0.5 tsp Black pepper
• 2 tbsp Fresh parsley (chopped, for garnish)
• 0 as needed Water for boiling

Directions

Step 1

Bring a large pot of water to a boil. Once boiling, add a pinch of salt and the whole-grain spaghetti. Cook according to package instructions, typically 8-10 minutes, until al dente. Drain and set aside.

Step 2

Heat 1 tablespoon of olive oil in a large nonstick skillet over medium heat. Season the chicken breast with black pepper on both sides.

Step 3

Add the chicken breasts to the skillet and cook for 4-5 minutes per side, or until cooked through and juices run clear (internal temperature should read 165°F). Remove the chicken to a plate and cover with foil to keep warm. Let rest for 5 minutes, then slice into thin strips.

Step 4

Using the same skillet, add the remaining 1 tablespoon of olive oil and the minced garlic. Sauté for 30 seconds to 1 minute, until fragrant (do not let the garlic burn).

Step 5

Add the low-sodium diced tomatoes, tomato paste, dried oregano, dried basil, and crushed red pepper flakes (if desired) to the skillet. Stir to combine and bring to a simmer. Cook for 10 minutes, stirring occasionally, to allow the sauce to thicken slightly and flavors to meld.

Step 6

Taste the sauce and adjust seasoning if necessary, keeping it low in salt to maintain its heart-healthy qualities.

Step 7

Add the cooked spaghetti to the skillet with the tomato sauce. Toss gently to coat the pasta evenly with the sauce. If the sauce seems too thick, add 1-2 tablespoons of the reserved pasta cooking water to loosen it.

Step 8

Divide the sauced spaghetti onto plates and top each serving with sliced chicken. Sprinkle fresh parsley over the top for garnish.

Step 9

Serve warm and enjoy your heart-healthy spaghetti!

Nutrition Facts

Serving size	(1305.0g)

Amount per serving	% Daily Value*
Calories	1232.0

Total Fat 43.4g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 289.2mg	0%
Sodium 343.1mg	0%
Total Carbohydrate 89.3g	0%
Dietary Fiber 18.3g	0%
Total Sugars 18.9g
Protein 123.5g	0%

Vitamin D 17.0IU	0%
Calcium 199.1mg	0%
Iron 11.6mg	0%
Potassium 2254.4mg	0%

*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.

Source of Calories

Fat: 31.5%

Protein: 39.8%

Carbs: 28.8%