|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|
- Cook pasta according to package directions, omitting fat and salt.
- 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.
- 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.
- Stir in parsley, toss with cooked pasta, and serve.
3 very lean meats; 2 starches; 1 fat; 2 vegetables
Side Suggestions: Tossed Salad, Crusty Italian Bread
|Saturated Fat||1 g|
|Dietary Fiber||7 g|
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