As aired on our 4:00p Show
Recipe Courtesy of Chef Bryan Woolley
6 servings (2 cups)
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)Directions:
1 pound chicken tenderloins, skin removedGrated 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 jar2 tablespoons chopped fresh basil or 2 teaspoons dried2 tablespoons chopped fresh oregano or 2 teaspoon dried1 (28 oz) can no-salt-added or low-sodium diced tomatoes, undrained1/2 teaspoon black pepper2 tablespoons chopped fresh parsleyDirections:
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.
Saturated Fat 0.5 g
Cholesterol 48 mg
Dietary Exchanges: 2 1/2 starch, 1 vegetable, 2 lean meat