Healthified Mediterranean-Style Chicken and Pasta

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.

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( 13 Ratings)

13 Ratings

5 Stars 38%

4 Stars 54%

3 Stars

2 Stars

1 Stars

Member Reviews ( 7 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 220
Fat Reduced By 18g
Sodium Reduced By 910mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 270
Calories from Fat: 60),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 2g, 2% Trans Fat 0g 0% ),
Cholesterol: 45mg; 45%;
Sodium: 540mg; 540%;
Total Carbohydrate: 29g; 29%
(Dietary Fiber 4g 4% Sugars 7g 7% ),
Protein: 23g; 23%

% Daily Value*:

Vitamin A: 10%;
Vitamin C: 15%;
Calcium: 10%;
Iron: 15%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

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.

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)
Fat		3 (before) 0 (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?

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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.

Reviews

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1 - 3 of 7 Reviews View All

Posted 2/10/2013 10:09:29 AM REPORT ABUSE Ginarae said:

Rating:

Very easy to make and tasty to boot! We used fresh chicken since pre-cooked seems to have more preservatives for me. I too used sliced canned olives and it was fine. We used fresh basil and if anything would add a tad more to enhance the flavor. Overall a great recipe and will def make it again!

Posted 6/25/2010 10:08:14 AM REPORT ABUSE Mellie13 said:

Rating:

This is one of our new favorite dishes!! To save cost (and time) we use regular sliced olives, other than that I pretty much follow the recipe to a T.

Posted 4/20/2010 2:39:56 PM REPORT ABUSE Amsey83 said:

Rating:

This was very east to make and whole family loved it even the picky eaters!!

1 - 3 of 7 Reviews View All

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.