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Main mealBalancedMediterraneanPoultry€€

Whole Wheat Wide Noodles with Chicken, Sun-Dried Tomatoes and Fresh Spinach

Name: Whole Wheat Wide Noodles with Chicken, Sun-Dried Tomatoes and Fresh Spinach
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 160 g Pasta, dry, whole grain, spaghetti; 250 g Chicken, breast, boneless, skinless, raw; 60 g Tomatoes, sun-dried, packed in oil, drained; 100 g Spinach, baby; 2 clove Garlic, raw; 1 tbsp Oil, olive, extra virgin; 80 g Yogurt, Greek, plain, whole milk; 20 g Cheese, parmesan, grated; 1 tsp Spices, oregano, dried; 1 pinch Salt, table, iodized; Basil, fresh

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 time10 min

Cook time20 min

Total time30 min

Servings2

Recipe

Pasta, dry, whole grain, spaghetti160 gChicken, breast, boneless, skinless, raw250 gTomatoes, sun-dried, packed in oil, drained60 gSpinach, baby100 gGarlic, raw2 cloveOil, olive, extra virgin1 tbspYogurt, Greek, plain, whole milk80 gCheese, parmesan, grated20 gSpices, oregano, dried1 tspSalt, table, iodized1 pinchBasil, fresh

Large pasta potLarger frying panKitchen scale

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:495.6 mg991.1 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

1In 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.
2While 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.
3Add the chopped garlic, oregano, and sun-dried tomatoes to the chicken. Sauté quickly (about 1 minute) until the garlic becomes fragrant but not browned.
4Add the spinach to the pan and stir just until it wilts (about 30 seconds).
5Reduce 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.
6Mix 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.