As with most pasta dishes, they are a little higher in carbohydrates than some other dishes.  The key is to really watch your portions of the pasta!  This recipe is a great one to make and then portion into containers to freeze to eat for later.  You can also try some of the higher protein pasta options.

Serves: 8

Total cooking time: About 30 minutes

1 Tbsp Olive Oil

2 Chicken Breasts, diced

½ tsp Salt

¼ tsp Ground Black Pepper

Note: You can substitute chicken sausage for chicken breast and simply slice the sausages and heat through on your medium sized skillet.

1 package (about 16-17 oz) Penne Pasta

¾ cup Oil Packed Sun-Dried Tomatoes

¼ cup Fresh Basil Leaves

3 Tbsp Slivered Almonds

2 Tbsp Fresh Shredded Parmesan Cheese

1 Tbsp Minced Garlic

1 cup Water

½ cup Crumbled Feta Cheese


  1. Heat the Olive oil in a large skillet on medium-high.  Add the chicken breast pieces and sprinkle with salt and pepper.  Cook until no longer pink, about 8-10 minutes stirring occasionally.  OR use the sliced chicken sausage and heat through on your skillet.
  2. Meanwhile, cook pasta according to directions.
  3. Meanwhile, add tomatoes, basil, almonds, parmesan cheese, garlic, and water to a food processor. Mix on Medium speed for about 10 seconds.
  4. To serve: Serve 1 cup of cooked pasta on a plate, add about ¼ cup of the tomato basil sauce, add about 3 oz chicken, sprinkle with feta.

Nutrition Information (per serving): Total Calories: 307, Total Fat: 6 g, Total Carbs: 45 g, Dietary Fiber: 3 g, Protein: 17 g

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