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Chicken Penne with Zucchini

This healthy recipe comes from NDSU Extension Service.


  • 8 ounces uncooked whole-wheat penne pasta (1/2 box)
  • 3 frozen chicken breast, thawed and sliced
  • 1 Tbsp. minced garlic
  • 2 tsp. Italian seasoning
  • 1 Tbsp. canola oil, divided
  • 1/4 medium red onion, thinly sliced
  • 1 medium zucchini, julienned
  • 1 14.5-ounce can Italian diced tomatoes
  • 1/2 tsp. red pepper flakes
  • 1 tsp. salt
  • Grated Parmesan cheese, optional


Cook pasta according to package directions. Saute chicken, garlic, and Italian seasoning in 1/2 Tbsp. oil over medium heat until fully cooked. Chicken is fully cooked when its internal temperature reads 165 F on a food thermometer. In a separate pan, cook onions and zucchini in 1/2 Tbsp. oil until tender. In a small sauce pan, heat tomatoes, red pepper flakes and salt on medium heat until thick and bubbly. Mix all ingredients together and sprinkle with grated Parmesan cheese.

Makes 6 servings.

Per Serving: about 250 calories, 4 grams (g) of fat, 33 g carbohydrate, 19 g protein, 4 g fiber and 560 mg sodium

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