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Healthified Mediterranean-Style Chicken and Pasta

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44% fewer calories • 76% less fat • 83% less sat fat than the original recipe. Have a few minutes? Create a taste of the Mediterranean with deliciously easy ingredients.

  • Prep Time 25 min
  • Total Time 25 min
  • Servings 6

Ingredients

2
cups uncooked multigrain penne pasta (6 oz)
2
teaspoons olive or canola oil
1
small onion, chopped (1/3 cup)
2
medium zucchini, cut in half lengthwise, then cut crosswise into 1/4-inch slices
2
cloves garlic, finely chopped
2
cups 3/4-inch pieces cooked chicken breast
1
can (14.5 oz) Muir Glen® organic no salt added diced tomatoes, undrained
1
can (8 oz) Muir Glen® organic tomato sauce
1/2
teaspoon dried oregano leaves
1
teaspoon dried basil leaves
1/4
cup pitted Kalamata olives, quartered lengthwise
3/4
cup crumbled reduced-fat feta cheese (3 oz)

Directions

  • 1 In 4-quart Dutch oven, cook and drain pasta as directed on package, omitting salt. Return to Dutch oven; cover to keep warm.
  • 2 Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add onion; cook 3 to 4 minutes, stirring occasionally, until crisp-tender. Add zucchini and garlic; cook 2 minutes. Stir in chicken, tomatoes, tomato sauce, oregano and basil. Reduce heat to medium-low; simmer 5 to 7 minutes, stirring occasionally, until zucchini is tender and mixture is hot. Stir in olives.
  • 3 Pour chicken mixture over pasta. Top with feta cheese; toss to coat.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 220
  • Fat Reduced By 18g
  • Sodium Reduced By 910mg
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
45mg
45%;
Sodium
430mg
430%;
Total Carbohydrate
31g
31%
(Dietary Fiber
4g
4%
  Sugars
3g
3%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
15%;
Calcium
8%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
2 1/2 cups uncooked penne pasta (8 oz) 2 cups uncooked multigrain penne pasta (6 oz)
2 slices bacon, chopped 2 teaspoons olive or canola oil
2 cups 3/4-inch pieces cooked chicken 2 medium zucchini, cut in half lengthwise, then cut crosswise into 1/4-inch slices
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained 2 cloves garlic, finely chopped
1/2 teaspoon salt 2 cups 3/4-inch pieces cooked chicken breast
1/2 cup pitted Kalamata olives 1 can (14.5 oz) Muir Glen® organic no salt added diced tomatoes, undrained
1 cup crumbled feta cheese (4 oz) 1 teaspoon dried basil leaves
1/4 cup pitted Kalamata olives, quartered lengthwise
3/4 cup crumbled reduced-fat feta cheese (3 oz)
Nutritional Highlights
Calories
 
 
490 (before)
270 (after)
Sodium
 
 
1450 mg (before)
540 mg (after)
Total Fat
 
 
25 g (before)
7 g (after)
Vitamin C (%DV)
 
 
8 (before)
15 (after)

Did You Know?

Expert Tips

We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.

If you want to reduce the cost of this recipe, sliced black olives can be substituted for the Kalamata.

Prepare the veggies and cook the chicken ahead of time; cover and refrigerate until you're ready to make the recipe.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/19/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
60),
% Daily Value
Total Fat
6g
6%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
45mg
45%;
Sodium
430mg
430%;
Total Carbohydrate
31g
31%
(Dietary Fiber
4g
4%
  Sugars
3g
3%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
15%;
Calcium
8%;
Iron
15%;
Exchanges:
2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
2
*Percent Daily Values are based on a 2,000 calorie diet.

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