Chicken Penne (Low-Fat)

May 09, 2023May 9, 20230 13
Low-fat Chicken Penne with a dash of red wine
in Pasta

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup dry penne pasta
olive oil flavored cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 teaspoon minced garlic
1 cups diced tomatoes or can stewed tomatoes
1 1/2 teaspoons dried Italian seasoning
1/4 teaspoon salt
1 teaspoon ground black pepper
4 ounces chicken breasts , cubed
2 tablespoons red wine
2 tablespoons grated parmesan cheese

Nutrision Information

Servings Per Recipe
2
Calories
420
Sugar
7g
Fat
8g
Chicken penne is a well-liked, versatile Italian dish that is enjoyed in various versions all over the world. Our low-fat chicken penne is a light version of this classic that reduces the calorie and fat content without sacrificing the rich taste of the original recipe. This recipe incorporates a variety of vegetables that enhance the taste and nutritional value of the dish. The low-fat sauce is combined with succulent pieces of chicken that add a boost of protein to the meal. The dish is a simple yet delicious example of how healthy ingredients can be used to create a satisfying dinner.

Instructions

1.Cook the penne pasta until al dente and drain.
2.Heat a large nonstick skillet over medium-high heat and coat with cooking spray.
3.Add onions, bell peppers and garlic; saute for 7 minutes, or until vegetables begin to soften.
4.Stir in the tomatoes, seasoning, salt, and pepper, and cook for 5 minutes, stirring occasionally.
5.Remove the vegetable mixture from skillet with slotted spoon and set aside.
6.Wipe the skillet clean and reheat over medium-high heat.
7.Coat skillet again with cooking spray, and add the chicken.
8.Saute the chicken for 5 to 7 minutes or until browned on all sides.
9.Carefully pour in 2 tablespoons of red wine, and let it cook for 1 minute.
10.Add the vegetable mixture back into the skillet, stir.
11.Add the cooked penne pasta, and toss to combine.
12.Sprinkle with Parmesan cheese.

PROS

This low-fat chicken penne is a perfect dinner choice for people who love pasta but want to keep their calorie intake in check.
The dish has a soft and creamy texture and a well-balanced taste that perfectly blends vegetables, chicken, and pasta.
It takes less than 30 minutes to prepare, making it a quick and easy weeknight meal option.
The addition of red wine gives it a unique flavor that enhances the taste of this dish.

CONS

As with any dairy dish, the sauce can be high in saturated fats, which can be a problem for people with high blood pressure or cholesterol levels.
People with gluten intolerance should avoid consuming this dish as it contains wheat, which is a common gluten source.
The dish contains moderate amounts of sodium and is not suitable for individuals who are watching their salt intake.

HEALTH & BENEFITS

While this meal may not be considered ‘healthy’, it does have select health benefits. The vegetables in this dish provide a good source of vitamins and minerals that are essential for optimal health. Tomatoes contain antioxidants that have been linked to a reduced risk of heart disease and cancer. Additionally, chicken is an excellent source of protein, which is beneficial for building and repairing muscle tissues. Adding red wine to the dish contributes to the consumption of resveratrol, an antioxidant found in red grape skins, which has been linked to reducing inflammation and improving cardiovascular health.

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