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Main mealBalancedPoultry€€

Healthy Tuscan Chicken with Whole Wheat Penne, Zucchini and Sun-Dried Tomatoes

Name: Healthy Tuscan Chicken with Whole Wheat Penne, Zucchini and Sun-Dried Tomatoes
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 350 g Chicken, breast, boneless, skinless, raw; 150 g Pasta, dry, whole grain, spaghetti; 1 medium Squash, summer, green, zucchini, includes skin, raw; 50 g Tomatoes, sun-dried, packed in oil, drained; 60 g Spinach, baby; 3 clove Garlic, raw; 0.5 medium Onions, red, raw; 1 tbsp Oil, olive, extra virgin; 150 ml Cream, heavy; 100 ml Soup, chicken broth cubes, dry, prepared with water; 1 tsp Spices, oregano, dried; 1 tsp Spices, basil, dried; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 12 g Cheese, parmesan, grated

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 time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

Chicken, breast, boneless, skinless, raw350 gPasta, dry, whole grain, spaghetti150 gSquash, summer, green, zucchini, includes skin, raw1 mediumTomatoes, sun-dried, packed in oil, drained50 gSpinach, baby60 gGarlic, raw3 cloveOnions, red, raw0.5 mediumOil, olive, extra virgin1 tbspCream, heavy150 mlSoup, chicken broth cubes, dry, prepared with water100 mlSpices, oregano, dried1 tspSpices, basil, dried1 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinchCheese, parmesan, grated12 g

Large pan,Pot for cooking pasta,Colander,Kitchen scale

Per servingTotal

Calories:907.4 kcal1814.7 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:1947.8 mg3895.6 mg

Calcium:293.9 mg587.7 mg

Iron:8.7 mg17.4 mg

Magnesium:236.2 mg472.3 mg

Zinc:4.7 mg9.4 mg

Phosphorus:832.8 mg1665.5 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

1Cook 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.
2While 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.
3Add 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.
4Pour 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.
5Return 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.
6Mix 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.