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Mark McMorris's Healthified Mediterranean-Style Chicken and Pasta

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  • Prep 25 min
  • Total 25 min
  • Servings 6
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Create a taste of the Mediterranean with deliciously easy ingredients and eat like Mark McMorris for a day!
Created Jan 29, 2014
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Ingredients

  • 2 cups (500 mL) uncooked whole wheat or multigrain penne pasta
  • 2 tsp (10 mL) olive or canola oil
  • 1 small onion, chopped (1/3 cup/75 mL)
  • 2 medium zucchini, cut in half lengthwise, then cut crosswise into 1/4-inch (6 mm) pieces
  • 2 cloves garlic, finely chopped
  • 2 cups (500 mL) 3/4-inch (2 cm) pieces cooked chicken breast
  • 1 can (14 oz/398 mL) no salt added diced tomatoes, undrained
  • 1 can (8 oz) tomato sauce (1 cup/250 mL)
  • 1/2 tsp (2 mL) dried oregano leaves
  • 1 tsp (5 mL) dried basil leaves
  • 1/4 cup (50 mL) pitted Kalamata olives, quartered lengthwise
  • 3/4 cup (175 mL) crumbled reduced-fat feta cheese

Steps

  •  
    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.

Expert Tips

  • Tip 1
    What is "Healthified"? We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.
  • Tip 2
    Cost Saver: If you want to reduce the cost of this recipe, sliced black olives can be substituted for the Kalamata.
  • Tip 3
    Do Ahead: Prepare the veggies and cook the chicken ahead of time; cover and refrigerate until you're ready to make the recipe.

Nutrition Information

270 Calories, 7g Total Fat, 23g Protein, 29g Total Carbs, 7g Sugars

Nutrition Facts

Serving Size: 6 servings (1 1/2 cups each)
Calories
270
Total Fat
7g
Saturated Fat
2g
Trans Fat
0g
Cholesterol
45mg
Sodium
540mg
Total Carbs
29g
Dietary Fiber
4g
Sugars
7g
Protein
23g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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