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under 500 calorie meals served on a plate for dinner

Under 500 calorie meal for dinner or lunch

Asiya
easy one pot penne pasta and chicken meal recipe that is under 500 calories.
5 from 1 vote
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course dinner, low-calorie, Lunch, Main Course
Cuisine American, International
Servings 4
Calories 400 kcal

Ingredients
  

  • 12 ounce chicken breast (cubed)
  • salt to taste
  • ½ teaspoon oregano
  • ¾ teaspoon garlic powder
  • ½ teaspoon onion powder
  • olive oil spray
  • ½ onion chopped
  • 2 garlic cloves, minced
  • 14 oz crushed tomatoes
  • 7.25 oz diced tomatoes
  • 1 cup reduced-sodium chicken broth
  • ½ tablespoon tomato paste
  • 8 oz penne pasta dry or ½ box
  • 2 oz low fat mozzarella
  • 2 tablespoon parsley fresh

Instructions
 

  • Wash and cut the chicken breast into small pieces or dice them.
  • Coat the chicken with salt, oregano, garlic powder, and onion powder and toss well so that it coats well.
  • Take a cooking pot and heat it well.
  • Add olive spray or add a teaspoon of olive oil to the pot.
  • Saute the diced chicken for a few minutes, keep stirring until it turns a golden color, and cook for at least 5-6 minutes.
  • Take the sauteed chicken out.
  • Into the same pan, spray olive oil and add the chopped onions.
  • Cook the onions for a few minutes or until they turn soft.
  • Add minced garlic and saute few seconds.
  • Add the diced tomatoes, crushed tomatoes, and tomato sauce, and stir well.
  • Add the chicken stock or broth, stir and bring the broth to a boil.
  • Add the penne pasta and the sauteed chicken into the broth.
  • Stir and cover the pot.
  • Simmer and cook the chicken and pasta for 15-20 minutes.
  • Add salt if required by checking.
  • Once done, add some fresh parsley and mozzarella cheese and mix.
  • Serve hot.

Nutrition

Nutrition Facts
Under 500 calorie meal for dinner or lunch
Amount Per Serving (1 g)
Calories 400 Calories from Fat 54
% Daily Value*
Fat 6g9%
Saturated Fat 2g13%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 64mg21%
Sodium 576mg25%
Potassium 927mg26%
Carbohydrates 55g18%
Fiber 5g21%
Sugar 8g9%
Protein 32g64%
Vitamin A 571IU11%
Vitamin C 20mg24%
Calcium 194mg19%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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