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Whole Wheat Wide Noodles with Chicken, Sun-Dried Tomatoes and Fresh Spinach
A nutritious and balanced recipe for wide noodles with sun-dried tomatoes and chicken, combining Mediterranean flavors with a high content of protein and fiber.
Prep time
10 min
Cook time
20 min
Total time
30 min
Servings
2
Recipe
Pasta, dry, whole grain, spaghetti
160 gChicken, breast, boneless, skinless, raw
250 gTomatoes, sun-dried, packed in oil, drained
60 gSpinach, baby
100 gGarlic, raw
2 cloveOil, olive, extra virgin
1 tbspYogurt, Greek, plain, whole milk
80 gCheese, parmesan, grated
20 gSpices, oregano, dried
1 tspSalt, table, iodized
1 pinchBasil, fresh
Per servingTotal
Calories:646.5 kcal1293 kcal
Protein:49.2 g98.3 g
Carbohydrates:72.3 g144.6 g
Fiber:10.9 g21.7 g
Water:198.7 ml397.4 ml
Fat:21.3 g42.6 g
Micronutrients
Sugar:4.2 g8.3 g
Saturated fat:4.7 g9.4 g
Cholesterol:104.7 mg209.4 mg
Sodium:487.8 mg975.6 mg
Potassium:1632.4 mg3264.7 mg
Calcium:246.6 mg493.1 mg
Iron:6.5 mg13 mg
Magnesium:214.9 mg429.7 mg
Zinc:4.4 mg8.7 mg
Phosphorus:737.3 mg1474.5 mg
Vitamin C:44.8 mg89.6 mg
Vitamin A:189.9 µg379.7 µg
Vitamin D:0.1 µg0.1 µg
Vitamin B12:0.5 µg0.9 µg
Instructions
1
In a large pot, bring salted water to a boil and cook the whole wheat noodles according to the package instructions (usually 8–10 minutes) until al dente. Before draining, reserve about 150 ml of the cooking water.
2
While the pasta is cooking, heat a tablespoon of the oil drained from the sun-dried tomatoes in a pan. Add the chicken, season with salt and pepper, and cook over medium heat for 5–7 minutes until golden brown.
3
Add the chopped garlic, oregano, and sun-dried tomatoes to the chicken. Sauté quickly (about 1 minute) until the garlic becomes fragrant but not browned.
4
Add the spinach to the pan and stir just until it wilts (about 30 seconds).
5
Reduce the heat to minimum. Add the drained pasta to the pan. Pour in 100 ml of the reserved pasta water and add the Greek yogurt and Parmesan.
6
Mix everything quickly and gently to create a creamy sauce that evenly coats the noodles. If the dish is too thick, add the remaining water. Serve immediately, garnished with fresh basil.
Nutritional benefits
This meal contributes to the maintenance and growth of muscle mass thanks to the high content of quality protein from chicken and Greek yogurt.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.