Mediterranean Diet Penne Pasta with Chicken

Elevate your weeknight dinners with this vibrant and wholesome Mediterranean Diet Penne Pasta with Chicken. Packed with colorful bell peppers, juicy cherry tomatoes, briny kalamata olives, and tender spinach, this hearty dish embodies the fresh, bold flavors of the Mediterranean. Whole wheat penne provides a healthy base, while lean, perfectly seasoned chicken adds satisfying protein. Tossed in fragrant extra virgin olive oil with a hint of garlic, lemon, and a sprinkle of oregano, the pasta is finished with creamy crumbled feta and fresh basil for a luxurious touch. Ready in just 45 minutes, this nutrient-packed meal is perfect for a guilt-free, delicious dinner your whole family will love.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the pasta is cooking, prepare the chicken. Season both sides of the chicken breasts with salt, black pepper, and dried oregano.

Step 3

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.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.

Step 5

Add the sliced red and yellow bell peppers to the skillet. Cook for 5-6 minutes, stirring occasionally, until the peppers are softened.

Step 6

Stir in the cherry tomatoes and kalamata olives, cooking for an additional 2 minutes.

Step 7

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.

Step 8

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.

Step 9

Serve the Mediterranean Diet Penne Pasta with Chicken warm, garnished with additional basil if desired.

Nutrition Facts

Serving size	(1571.9g)

Amount per serving	% Daily Value*
Calories	2903.5

Total Fat 115.5g	0%
Saturated Fat 30.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 395.8mg	0%
Sodium 4342.0mg	0%
Total Carbohydrate 288.1g	0%
Dietary Fiber 38.7g	0%
Total Sugars 31.2g
Protein 176.7g	0%

Vitamin D 3.5IU	0%
Calcium 1121.7mg	0%
Iron 23.6mg	0%
Potassium 4008.4mg	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: 35.9%

Protein: 24.4%

Carbs: 39.8%