Mediterranean Diet Spaghetti with Tomato Sauce and Chicken

Elevate your weeknight dinner with this wholesome and flavorful Mediterranean Diet Spaghetti with Tomato Sauce and Chicken. Made with nutritious whole-grain spaghetti, tender chicken breast, and a vibrant homemade tomato sauce infused with garlic, oregano, and fresh basil, this dish strikes the perfect balance of health and indulgence. A touch of crushed red pepper flakes adds a gentle kick, while a sprinkle of Parmesan lends cheesy goodness to every bite. Ready in just 45 minutes, this recipe delivers a hearty yet light meal that’s ideal for adherents of the Mediterranean diet or anyone seeking a nutritious, satisfying pasta dish. Perfect for family dinners or meal prepping, this is a must-try for lovers of Mediterranean-inspired flavors.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the spaghetti cooks, heat 2 tablespoons of extra-virgin olive oil in a large skillet over medium heat.

Step 3

Pat the chicken breasts dry with paper towels, then season them with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Stir the chopped basil into the sauce and let it simmer for another minute.

Step 8

Add the cooked spaghetti to the skillet with the tomato sauce and toss until the pasta is well coated.

Step 9

Divide the pasta among serving plates, top with strips of cooked chicken, and garnish with grated Parmesan cheese.

Step 10

Serve immediately and enjoy your Mediterranean Diet Spaghetti with Tomato Sauce and Chicken!

Nutrition Facts

Serving size	(3166.9g)

Amount per serving	% Daily Value*
Calories	1806.0

Total Fat 67.1g	0%
Saturated Fat 14.9g	0%
Polyunsaturated Fat 0g
Cholesterol 405.6mg	0%
Sodium 3162.7mg	0%
Total Carbohydrate 133.1g	0%
Dietary Fiber 27.3g	0%
Total Sugars 26.3g
Protein 175.6g	0%

Vitamin D 22.7IU	0%
Calcium 596.7mg	0%
Iron 18.9mg	0%
Potassium 3213.9mg	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: 32.8%

Protein: 38.2%

Carbs: 29.0%