Pasta, whole grain, with tomato-based sauce and poultry, home recipe
Common food
Photo: Wikipedia
This is a wholesome, home-cooked bowl of whole wheat pasta tossed in a savory tomato sauce with tender pieces of poultry. The whole grain pasta offers a pleasantly chewy, nutty texture, while the tomato sauce provides a bright, tangy base. It's a nutritionally balanced meal, providing a good source of protein and fiber for sustained energy.
Calorie split: 21% protein · 63% carbs · 16% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and the satisfying combination of hearty pasta, savory sauce, and protein. It's a versatile canvas for herbs and vegetables, making it a staple in home kitchens worldwide.
⚠️ Watch-outs & how to enjoy it better
The whole grain pasta and tomato sauce can be high in carbohydrates and natural sugars, which may cause blood sugar spikes in some individuals. To counteract this, pair it with a side of non-starchy vegetables and ensure the poultry portion is adequate to add protein and fat, which slow digestion.
Key benefits
- Good source of plant-based fiber from whole grain pasta.
- Provides lean protein from poultry.
- Contains lycopene from the tomato-based sauce.
- Offers complex carbohydrates for steady energy.
- A balanced, satisfying meal in one bowl.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and pasta is a relatively modern invention; tomatoes were introduced to Italy from the Americas in the 16th century and were initially viewed with suspicion before becoming a cornerstone of the cuisine.
Full nutrition (USDA data · scales with serving)
| Water | 72.0 g |
| Energy | 113 kcal |
| Protein | 6.1 g |
| Total lipid (fat) | 2.1 g |
| Carbohydrate, by difference | 18.7 g |
| Fiber, total dietary | 2.7 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 102 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 199 mg |
| Zinc, Zn | 0.98 mg |
| Copper, Cu | 0.16 mg |
| Selenium, Se | 21.7 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.09 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 17.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 17.0 ug |
| Choline, total | 15.0 mg |
| Vitamin B-12 | 0.10 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 154 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4968 ug |
| Lutein + zeaxanthin | 123 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.36 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.27 g |
| SFA 18:0 | 0.07 g |
| Fatty acids, total monounsaturated | 0.47 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.44 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.67 g |
| PUFA 18:2 | 0.61 g |
| PUFA 18:3 | 0.06 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 | 9.0 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 a good meal for weight management?
Yes, it can be. The whole grain pasta and protein from poultry promote satiety. To optimize it, control the portion size of the pasta and ensure the sauce is not overly oily, loading it with extra vegetables can add volume and nutrients without many calories.
Can I make this dish gluten-free?
Absolutely. Simply substitute the whole wheat pasta with a gluten-free alternative made from brown rice, quinoa, or chickpeas. The rest of the recipe—tomato sauce and poultry—is naturally gluten-free.
How can I reduce the sodium content?
Use low-sodium canned tomatoes or make your own sauce from fresh tomatoes. Season with herbs like basil, oregano, garlic, and black pepper instead of relying on salt. Choose unseasoned poultry.
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 1.13 kcal/g · 22% calories from protein · 2.7 g fiber · 2.5 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: 0.99 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.