Low Fat Chicken Tomato Pasta

Indulge in a hearty yet guilt-free meal with this Low Fat Chicken Tomato Pasta, a wholesome dish that balances vibrant flavors with a lean and nutritious ingredient list. Tender pieces of boneless, skinless chicken breast are sautéed alongside fragrant garlic and onions, then simmered in a luscious tomato-based sauce infused with dried oregano, basil, and a touch of red pepper flakes for a gentle heat. Whole wheat pasta adds a boost of fiber while keeping things hearty and satisfying. Finished with a sprinkle of fresh parsley and optional parmesan cheese, this 40-minute recipe is perfect for busy weeknights or light comfort food cravings. Packed with protein, low in fat, and brimming with Italian-inspired flavors, this dish is a healthy twist on a classic pasta favorite that's sure to become a family staple.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

Begin by preparing the chicken. Cut the boneless, skinless chicken breast into bite-sized pieces.

Step 2

Cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.

Step 3

While the pasta is cooking, heat the olive oil in a large skillet over medium heat.

Step 4

Chop the onion finely and add it to the skillet. Sauté for 3-4 minutes until the onion becomes translucent.

Step 5

Mince the garlic cloves and add them to the skillet. Cook for another 1 minute until fragrant.

Step 6

Add the chicken pieces to the skillet. Cook for 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.

Step 7

Pour the canned crushed tomatoes into the skillet. Stir in the dried oregano, dried basil, red pepper flakes, salt, and black pepper.

Step 8

Let the sauce simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 9

Add the cooked pasta to the skillet and toss it gently to combine with the chicken and tomato sauce.

Step 10

Chop the fresh parsley and sprinkle it over the pasta dish. Adjust seasoning to taste if necessary.

Step 11

Serve hot, with a sprinkle of parmesan cheese on top if desired.

Nutrition Facts

Serving size	(1103.5g)

Amount per serving	% Daily Value*
Calories	1134.9

Total Fat 32.5g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 272.9mg	0%
Sodium 2198.7mg	0%
Total Carbohydrate 96.7g	0%
Dietary Fiber 19.1g	0%
Total Sugars 25.8g
Protein 118.9g	0%

Vitamin D 19.3IU	0%
Calcium 480.6mg	0%
Iron 10.4mg	0%
Potassium 2818.0mg	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: 25.3%

Protein: 41.2%

Carbs: 33.5%