Pasta, whole grain, with cream sauce, poultry, and added vegetables, ready-to-heat
Common food
Photo: Wikipedia
This is a comforting, ready-to-heat meal featuring whole grain pasta tossed in a rich, creamy sauce with tender poultry and a medley of vegetables. The texture is a satisfying mix of chewy pasta, smooth sauce, and soft, cooked vegetables, while the flavor profile is savory, creamy, and subtly nutty from the whole grains. Nutritionally, it offers a balanced profile with a notable 2.1g of fiber per 100g, supporting digestive health and providing sustained energy.
Calorie split: 16% protein · 41% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its comforting, familiar flavors and the convenience of a quick, hot meal that feels substantial. The creamy sauce and tender chicken create a satisfying, restaurant-like experience at home, making it a go-to for busy weeknights or a cozy weekend lunch.
⚠️ Watch-outs & how to enjoy it better
The cream sauce can be high in saturated fat and sodium, which may be a concern for those monitoring heart health or blood pressure. To counteract this, consider pairing the meal with a large side salad or steamed greens to add volume and fiber without extra calories, and practice portion control by sticking to a single serving. If you have a gluten sensitivity, be aware that this contains wheat-based pasta; opting for a certified gluten-free version or a different base like zucchini noodles would be a safer choice.
Key benefits
- Provides a balanced meal with protein, carbs, and fats in one package.
- Whole grain pasta offers more fiber and nutrients than refined pasta.
- Ready-to-heat format saves significant time on meal preparation.
- Contains added vegetables, contributing to daily vegetable intake.
- Moderate calorie density (154 kcal/100g) supports portion control.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'pasta' comes from the Italian word for 'paste' or 'dough,' and while it's a staple in Italian cuisine, the first known pasta recipe was actually found in a 13th-century Sicilian cookbook, not from mainland Italy.
Full nutrition (USDA data · scales with serving)
| Water | 68.5 g |
| Energy | 154 kcal |
| Protein | 6.3 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 16.3 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 0.93 g |
| Calcium, Ca | 29.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 114 mg |
| Sodium, Na | 337 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 22.1 ug |
| Vitamin C, total ascorbic acid | 4.1 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.11 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 14.0 ug |
| Folate, DFE | 14.0 ug |
| Choline, total | 12.4 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 45.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 39.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 94.0 ug |
| Vitamin E (alpha-tocopherol) | 0.61 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.50 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 21.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Italian, chicken parmesan without pasta — USDA does not publish this profile for Pasta.
| Tryptophan | 0.20 g |
| Threonine | 0.66 g |
| Isoleucine | 0.72 g |
| Leucine | 1.3 g |
| Lysine | 1.3 g |
| Methionine | 0.41 g |
| Cystine | 0.20 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.53 g |
| Valine | 0.81 g |
| Arginine | 0.93 g |
| Histidine | 0.50 g |
| Alanine | 0.79 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.61 g |
| Proline | 1.3 g |
| Serine | 0.70 g |
| Hydroxyproline | 0.04 g |
FAQ
Is this meal suitable for a high-protein diet?
At 6.26g of protein per 100g, it provides a moderate amount of protein, but it's not a high-protein meal on its own. To boost protein, you could add extra chicken, a side of Greek yogurt, or a sprinkle of parmesan cheese.
How does the whole grain pasta affect the glycemic response?
Whole grain pasta has a lower glycemic index than refined pasta, meaning it causes a slower, more gradual rise in blood sugar. The fiber content (2.1g per 100g) further helps to stabilize blood sugar levels.
Can I make this dish healthier at home?
Absolutely. Use a light cream sauce or a blend of Greek yogurt and milk, load up on extra vegetables like spinach, bell peppers, or zucchini, and use lean chicken breast. Opting for a smaller portion of pasta and adding a side salad can also improve the nutritional balance.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.54 kcal/g · 16% calories from protein · 2.1 g fiber · 0.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.96 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.