Pasta with tomato-based sauce, poultry, and added vegetables, ready-to-heat
Common food
Photo: Wikipedia
A convenient, ready-to-heat meal featuring tender pasta in a vibrant, savory tomato sauce, studded with lean poultry and colorful vegetables. It offers a satisfying, soft texture with a balanced, tangy-sweet flavor profile. Nutritionally, it provides a moderate calorie base with a solid protein boost from the poultry.
Calorie split: 19% protein · 58% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, familiar flavors and the convenience of a complete, balanced meal that can be ready in minutes. The combination of savory tomato, tender chicken, and soft pasta is a universally appealing and satisfying classic.
⚠️ Watch-outs & how to enjoy it better
The convenience can come with a higher sodium content, which may be a concern for those monitoring salt intake. For individuals managing blood sugar, the refined carbohydrates in the pasta could cause a quicker spike. To counteract this, consider pairing it with a side salad or extra steamed vegetables to increase fiber and volume, which can help moderate the glycemic response.
Key benefits
- Provides a good source of lean protein from poultry.
- Contains a moderate amount of dietary fiber from vegetables and pasta.
- Offers a balanced macronutrient profile for a complete meal.
- Convenient and quick to prepare, reducing time in the kitchen.
- Tomatoes in the sauce are a natural source of the antioxidant lycopene.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The lycopene in tomato sauce becomes more bioavailable to your body after it's cooked and combined with a small amount of fat, like the olive oil often used in the sauce.
Full nutrition (USDA data · scales with serving)
| Water | 71.0 g |
| Energy | 130 kcal |
| Protein | 6.0 g |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 18.5 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 2.2 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 67.0 mg |
| Potassium, K | 169 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 16.7 ug |
| Vitamin C, total ascorbic acid | 4.6 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.12 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 44.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 67.0 ug |
| Choline, total | 14.5 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 | 150 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Lycopene | 3717 ug |
| Lutein + zeaxanthin | 105 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 6.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.56 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 | 0.40 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.1 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 | 9.0 mg |
FAQ
Is this a good post-workout meal?
Yes, it can be. It provides a good mix of carbohydrates from the pasta to replenish energy stores and protein from the poultry to support muscle recovery. The 130 kcal per 100g makes it a moderate option.
How can I make it healthier?
You can enhance its nutritional profile by adding a generous portion of fresh spinach, broccoli, or a side of roasted vegetables. Using whole-wheat pasta or adding a sprinkle of nutritional yeast can also boost fiber and vitamins.
Is it suitable for a low-fat diet?
At 3.41g of fat per 100g, it is relatively low in fat, especially if the poultry is lean breast meat. However, checking the label for added oils or cream-based sauces is always a good practice.
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 1.30 kcal/g · 18% calories from protein · 1.6 g fiber · 2.2 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: 1.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.