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Healthy Tuscan Chicken with Whole Wheat Penne, Zucchini and Sun-Dried Tomatoes
Enjoy the creamy taste of Italy with this healthy version of Tuscan chicken. The recipe combines lean protein, fiber from whole wheat penne, and antioxidants from sun-dried tomatoes.
Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
2
Recipe
Chicken, breast, boneless, skinless, raw
350 gPasta, dry, whole grain, spaghetti
150 gSquash, summer, green, zucchini, includes skin, raw
1 mediumTomatoes, sun-dried, packed in oil, drained
50 gSpinach, baby
60 gGarlic, raw
3 cloveOnions, red, raw
0.5 mediumOil, olive, extra virgin
1 tbspCream, heavy
150 mlSoup, chicken broth cubes, dry, prepared with water
100 mlSpices, oregano, dried
1 tspSpices, basil, dried
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchCheese, parmesan, grated
12 gPer servingTotal
Calories:907.5 kcal1814.9 kcal
Protein:58.4 g116.8 g
Carbohydrates:75.1 g150.2 g
Fiber:12.2 g24.3 g
Water:393.7 ml787.3 ml
Fat:45.6 g91.2 g
Micronutrients
Sugar:6.2 g12.4 g
Saturated fat:20.6 g41.1 g
Cholesterol:217.2 mg434.4 mg
Sodium:592.1 mg1184.2 mg
Potassium:1948.2 mg3896.4 mg
Calcium:294 mg588 mg
Iron:8.7 mg17.4 mg
Magnesium:236.2 mg472.4 mg
Zinc:4.7 mg9.4 mg
Phosphorus:832.8 mg1665.6 mg
Vitamin C:52.6 mg105.1 mg
Vitamin A:428.5 µg856.9 µg
Vitamin D:1.3 µg2.5 µg
Vitamin B12:0.2 µg0.4 µg
Instructions
1
Cook the whole wheat penne in a pot of salted boiling water according to the package instructions (usually 9–11 minutes) until "al dente". Drain and reserve 0.5 dl of the pasta cooking water.
2
While the pasta is cooking, heat the olive oil in a pan. Season the chicken strips with salt and pepper and fry them over medium heat (about 3–4 minutes per side) until golden brown. Remove the meat from the pan and keep it warm.
3
Add the onion and zucchini to the same pan. Sauté for 3–4 minutes so the zucchini softens slightly but remains firm. Add the garlic and sun-dried tomatoes and sauté for another 1 minute until fragrant.
4
Pour the chicken stock and cooking cream into the pan. Add the oregano and basil. Cook over moderate heat for 2–3 minutes until the sauce thickens slightly.
5
Return the fried chicken to the sauce and stir in the fresh spinach. Once the spinach has wilted, add the cooked penne. If needed, add a little of the pasta water for a better texture.
6
Mix everything well, sprinkle with parmesan, and serve immediately.
Nutritional benefits
Thanks to the use of whole wheat pasta and plenty of vegetables, this meal helps maintain stable blood sugar levels and supports long-lasting energy.
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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.