Wellness and Fitness II

Healthy Chicken and Pasta


1 (8 ounce) package whole wheat penne pasta

2 tablespoons olive oil

3 tablespoons minced garlic

1 pound skinless, boneless chicken breasts, cubed

1 (8 ounce) package sliced fresh mushrooms

1 (10.5 ounce) can fat-free cream of mushroom soup

1/2 cup water, or as needed

1 pinch garlic salt, or to taste

1 pinch red pepper flakes, or to taste


  1. Fill a large pot with lightly salted water and bring to a boil. Stir in penne and return to a boil. Cook pasta uncovered, stirring occasionally, until cooked through but still firm to the bite, about 11 minutes; drain.
  2. Cook and stir olive oil and garlic in a large skillet over high heat just until brown and fragrant, about 2 minutes. Add chicken and mushrooms; stir to coat with garlic and olive oil. Cook chicken until no longer pink in the center and the juices run clear, 6 to 8 minutes. Stir in cream of mushroom soup; gradually add 1/2 cup of water about 1 tablespoon at a time, adding enough to make sauce light and creamy.
  3. Reduce heat to medium-low heat and gently fold pasta into the chicken and sauce until coated. Add garlic salt and red pepper to taste; remove from heat and serve.

Why it is good for you:

This dish is fairly easy to make. It’s a dinner meal with 472 calories. It also has only 4 grams of fat. It has 2.7 grams of dietary fiber, which is 11% of your daily amount. It also has a lot of protein; 34.4 grams, which is 69% of your daily value. Fat is fairly low with only 15 grams, which isn’t bad for a dinner meal.

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