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Chunky Marinara w/ Pasta & Seared Chicken

Source of Recipe

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Chunky Marinara w/ Pasta & Seared Chicken

heart.org/simplecooking.
Reviews rate this recipe 4 of 5 hearts.
Serves 6

Simple Cooking with Heart teaches you how to combine many flavors and spices with this homemade marinara. Serve with pasta and chicken.

OR… mix it up and go vegetarian: instead of chicken, top the pasta with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.

Ingredients:
• non-stick cooking spray
• 10 oz. whole-wheat pasta (spaghetti, penne, rotini, elbow, etc)
• 1 lb. chicken tenderloins
• grated, fat-free parmesan or mozzarella, (optional)

Marinara:
• 4 clove sliced garlic OR 2 tsp. jarred, minced garlic
• 2 Tbsp. chopped, fresh basil OR 2 tsp. dried basil
• 2 Tbsp. fresh oregano OR 2 tsp. dried oregano
• 1-28 oz. canned, low-sodium, diced tomatoes, undrained
• 1/2 tsp. black pepper
• 2 Tbsp. chopped, fresh parsley

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

4. Top with parsley.

1/6 of recipe equals: Calories 287; Total Fat 2.5 g (Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.5 g); Cholesterol 48 mg; Sodium 108 mg; Carbohydrates 43 g; Fiber 7 g; Sugars 6 g; Protein 24 g