Chunky Marinara with Pasta & Seared Chicken

Updated:Apr 16,2014

Chunky Marinara

Chunky Marinara with Pasta & Seared Chicken

Description

6 servings (2 cups)

About $2.05 per serving

Cooking spray
10 oz whole-wheat pasta (spaghetti, penne, rotini, elbow, etc) prepared to package directions
1 pound chicken tenderloins, skin removed
Grated fat-free parmesan or grated mozzarella (optional)

1. Prepare pasta to package directions.
2. Preheat oven to 350 degrees. Spray a 9x13 inch casserole dish with cooking spray. Lay tenderloins in dish, evenly spaced.
3. Lightly spray chicken with cooking spray.
4. Bake for 25 minutes, flipping half way.

Marinara
4 cloves garlic, sliced or 2 teaspoons minced from jar
2 tablespoons chopped fresh basil or 2 teaspoons dried
2 tablespoons chopped fresh oregano or 2 teaspoon dried
1 (28 oz) can  no-salt-added or low-sodium diced tomatoes, undrained 
1/2 teaspoon black pepper
2 tablespoons chopped fresh parsley

1. Spray saucepan with cooking spray and heat over medium heat. Add garlic and cook 3 minutes.
2. Add all remaining ingredients except parsley. Bring to boil, cover and reduce to simmer for 12-15 minutes.
3. Top with parsley.

Spoon pasta on to plate, top with marinara and chicken. Sprinkle with grated fat-free parmesan or grated mozzarella (optional)

Variation: Mix it up and go vegetarian, instead of chicken try topping with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.

Per serving:

Calories287
Total Fat2.5 g
Saturated Fat 0.5 g
Trans Fat0.0 g
Polyunsaturated Fat0.5 g
Monounsaturated Fat0.5 g
Cholesterol 48 mg
Sodium108 mg
Carbohydrates43 g
Fiber7 g
Sugars6 g
Protein24 g

Dietary Exchanges:  2  1/2 starch, 1 vegetable, 2 lean meat


Leftover ingredients?  Use them in these recipes!
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Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.


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Related Lessons

Chopping or Mincing Garlic
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