Healthy Recipes

Chicken Arrabiata
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Chicken breast tenders ½ pound
Salt 1/8 teaspoon + 1/8 teaspoon
Freshly ground pepper to taste
Whole-wheat pasta (eg, linguini, penne) 4 ounces
Olive oil 2 teaspoons
Small white onion, chopped ½
Garlic clove, minced 1
Dried basil ¼ teaspoon
Crushed red pepper ¼ teaspoon
Tomato paste 1 tablespoon
Diced tomatoes, undrained 1 can (14.5-ounce)
Parsley, chopped 1 tablespoon


Directions
  1. Cook pasta according to package directions, omitting fat and salt.
  2. Season chicken with 1/8 teaspoon salt and pepper to taste. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook for 2 minutes on each side.
  3. Reduce heat to medium; stir in onion, garlic, basil, and crushed red pepper; and cook 1-2 minutes. Add tomato paste and tomatoes, bring to a boil, and cook 3 minutes.
  4. Stir in parsley, toss with cooked pasta, and serve.

Exchanges
3 very lean meats; 2 starches; 1 fat; 2 vegetables

Side Suggestions: Tossed Salad, Crusty Italian Bread


Nutrition Facts
Serving Size 1
Calories 376
Total Fat 7 g
Saturated Fat 1 g
Sodium 764 mg
Total Carbohydrate 61 g
Dietary Fiber 7 g
Protein 20 g
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