Looking for a healthy, delicious and easy-to-make pasta dish? Try this 100 G Chicken or Turkey, Noodles and Vegetables in Tomato-Based Sauce (Mixture) with only 128 calories. Perfect for a quick and satisfying meal any time of the day.

This dish consists of lean protein from chicken or turkey, fiber from vegetables and complex carbohydrates from noodles. The tomato-based sauce is rich in lycopene, a powerful antioxidant that may help prevent or reduce the risk of cancer and heart disease. The recipe is also low in fat and cholesterol, making it a heart-healthy option.

In this article, we'll explore the calorie count, ingredients, health benefits, serving size, nutrients, preparation tips, storage instructions, possible allergens and variations of this dish, as well as its suitability for different kinds of diets.

Calorie count of the dish

This dish contains only 128 calories per 100 grams, making it an excellent option for those watching their calorie intake or trying to lose weight. The low calorie count does not compromise the taste or nutritional value of the dish. To further reduce the calorie count, you can opt for zucchini or butternut squash noodles instead of traditional pasta. These vegetable-based noodles are low in calories and carbohydrates, and high in fiber and nutrients.

Ingredients used in making the dish

To make this dish, you will need 100 grams of chicken or turkey breast, 50 grams of noodles (preferably whole grain or vegetable-based), and 100 grams of mixed vegetables such as bell peppers, onions, carrots, and zucchini. For the tomato-based sauce, you can use canned or fresh tomatoes, tomato paste, garlic, basil, oregano, salt, and black pepper. You can also add other herbs and spices to taste, such as thyme, rosemary, or paprika.

Health benefits of the dish

This dish is a great source of lean protein from chicken or turkey breast, which is essential for muscle growth and repair, as well as for maintaining a healthy immune system. The mixed vegetables provide a variety of vitamins, minerals, and fiber, which can help prevent chronic diseases such as type 2 diabetes, obesity, and cancer. The tomato-based sauce is rich in lycopene, a powerful antioxidant that can help protect against oxidative stress, inflammation, and DNA damage. Lycopene has also been linked to lower rates of cancer, heart disease, and stroke.

Serving size recommendations

The recommended serving size for this dish is 100 grams, which contains 128 calories. You can adjust the portion size based on your calorie needs and appetite. For a complete meal, you can serve this dish with a side of steamed vegetables or a salad. You can also add some nuts or seeds for extra crunch and nutrition. This dish can be easily prepared in advance and stored in the fridge or freezer for later use. You can also double the recipe to make a larger batch for meal prep or family gatherings.

Nutrients present in the dish

This dish is a good source of protein, with 18 grams per 100 grams of chicken or turkey breast. It also provides 4 grams of fiber, which is important for digestion, blood sugar control, and weight management. The mixed vegetables provide a range of vitamins and minerals, including vitamin A, C, K, folate, and potassium. These nutrients support a healthy immune system, vision, bone health, and blood pressure control.

How to prepare the dish

To prepare this dish, start by cooking the noodles according to the package directions. Drain and set aside. In a large skillet or wok, heat some olive oil over medium-high heat. Add the chicken or turkey breast and cook for 5-7 minutes, or until browned and cooked through. Remove from the skillet and set aside. In the same skillet, sauté the mixed vegetables for 5-7 minutes, or until tender-crisp. Add the tomato-based sauce and cooked noodles, and stir to combine. Add the cooked chicken or turkey breast back to the skillet, and cook for another 2-3 minutes, or until heated through. Serve hot with your favorite side dish or salad.

Storage instructions for leftover food

Leftover food can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply microwave or heat in a skillet over medium heat, stirring occasionally. If you want to store the dish for a longer period, you can freeze it in an airtight container for up to 3 months. To thaw, simply move it from the freezer to the fridge and leave it for several hours or overnight. You can then reheat as desired.

Possible allergens in the dish

This dish contains wheat, soy, and possible traces of nuts or seeds, depending on the noodles and herbs used. If you have allergies or sensitivities to these ingredients, you can use gluten-free noodles or substitute the herbs and spices with ones that suit your taste. If you are vegan or vegetarian, you can substitute the chicken or turkey breast with tofu, tempeh, or legumes.

Variations of the dish

This dish is versatile and can be customized to suit your taste preferences and dietary needs. You can swap the chicken or turkey breast with beef, pork, or shrimp, or use a mix of different proteins. You can also swap the noodles with zucchini or butternut squash noodles, spaghetti squash, or quinoa. For a creamier version of the dish, you can add some coconut milk or cashew cream to the tomato-based sauce. You can also experiment with different herbs and spices, such as curry powder, cumin, or ginger, to give the dish a unique flavor.

Suitability for different kinds of diets

This dish is suitable for a variety of diets, including low-calorie, low-fat, heart-healthy, and Mediterranean-style diets. It can also be modified to suit other dietary needs, such as gluten-free, dairy-free, or vegetarian/vegan diets, by swapping some ingredients or using appropriate substitutions. If you have specific dietary requirements or health conditions, it is always advisable to consult with a registered dietitian or healthcare provider before making significant changes to your diet.