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Posts Tagged ‘Chicken’

Ingredients

  • 1 small onion(s), finely chopped
  • 1 Tbsp water
  • 3 cup plum tomato(es), coarsely-chopped (or a 28-oz can low-sodium tomato
  • 1 1/2 cup water
  • 1/4 cup celery, finely chopped
  • 1 Tbsp parsley, minced fresh
  • 1 Tbsp red wine vinegar
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • 1 clove garlic clove(s), minced
  • 1 leaf bay leaf
  • 16 oz uncooked boneless, skinless chicken breast, 4x 4 oz
  • 4 oz Hodgson Mill Whole wheat fettuccine, will make 2 cups cooked
  • 2 Tbsp grated Parmesan cheese

Instructions

For the sauce, in a medium saucepan, combine the onions and the 1 tablespoon water. Cover and cook over medium-low heat for 5 minutes, stirring occasionally. (If necessary, add more water during cooking to prevent the onions from browning.)
Stir in the tomatoes (with juices), the 1 1/2 cups water, celery, parsley, vinegar, oregano, thyme, garlic and bay leaf. Bring to a boil, then reduce the heat to medium-low. Gently simmer, uncovered, about 30 minutes or until the sauce is the desired consistency. Remove and discard the bay leaf.
Meanwhile, spray an unheated large skillet with no-stick spray. Heat the skillet over medium heat. Rinse the chicken and pat dry with paper towels. Add to the skillet and cook for 4 minutes. Turn the chicken over and cook for 4 to 6 minutes more or until the chicken is no longer pink.
To serve, slice each chicken breast half at an angle into 1/4-inch-thick slices. Then arrange the slices, fanning them, on top of the fettuccine. Spoon some sauce over each serving and sprinkle with the cheese. Serve with the remaining sauce.
If there is any leftover sauce, freeze it to serve over pasta as a side dish for another meal.
This recipe yields 4 servings.
Calories: 227; Fat: 2.8 grams (11% of calories); Cholesterol: 52 milligrams; Sodium: 133 milligrams; Fiber (grams) 2.6.

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