Pasta with tomato-based sauce and poultry, home recipe
Common food
Photo: Wikipedia
A comforting classic of tender pasta coated in a vibrant, savory tomato sauce with tender pieces of poultry. The texture is a satisfying mix of soft noodles and juicy meat, with a sauce that's tangy, slightly sweet, and deeply savory. It's a nutritionally balanced meal, offering lean protein and complex carbs for sustained energy.
Calorie split: 21% protein · 66% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of savory, tangy, and comforting flavors that feel both hearty and wholesome. It's incredibly versatile, easily adapted with different herbs, veggies, or pasta shapes to suit any taste or occasion.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from the sauce and pasta water, and the refined carbs in white pasta may cause blood-sugar spikes. To counteract this, use whole-wheat or legume-based pasta for more fiber, choose low-sodium canned tomatoes, and pair the meal with a side of non-starchy vegetables like a green salad.
Key benefits
- High in lean protein for muscle maintenance.
- Good source of complex carbohydrates for energy.
- Tomato sauce provides lycopene, an antioxidant.
- Relatively low in fat compared to cream-based pasta dishes.
- Contains dietary fiber from tomatoes and pasta.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of tomatoes and pasta is a New World-Old World fusion; tomatoes were once feared as poisonous in Europe before becoming the cornerstone of Italian cuisine in the 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 72.2 g |
| Energy | 118 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 1.7 g |
| Carbohydrate, by difference | 19.1 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 66.0 mg |
| Potassium, K | 174 mg |
| Sodium, Na | 198 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.11 mg |
| Niacin | 3.2 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 44.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 67.0 ug |
| Choline, total | 14.9 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 | 153 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 4968 ug |
| Lutein + zeaxanthin | 78.0 ug |
| Vitamin E (alpha-tocopherol) | 0.99 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 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 | 0.24 g |
| SFA 18:0 | 0.06 g |
| Fatty acids, total monounsaturated | 0.45 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.42 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.55 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.05 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 |
FAQ
Can I make this dish ahead of time?
Yes, it stores well in the refrigerator for 3-4 days. The flavors often meld and improve overnight. Reheat gently on the stovetop or in the microwave, adding a splash of water if the sauce has thickened.
What's the best pasta shape for this?
Short, ridged shapes like penne, rigatoni, or fusilli are ideal as they trap the chunky tomato sauce and pieces of poultry effectively. Spaghetti or linguine also work well for a more classic presentation.
How can I boost the nutritional value?
Add finely diced vegetables like carrots, celery, or bell peppers to the sauce for extra vitamins and fiber. Use whole-wheat or chickpea pasta, and consider a sprinkle of nutritional yeast or Parmesan for a calcium boost.
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 1.18 kcal/g · 20% calories from protein · 1.6 g fiber · 2.4 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: 1.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.