Chicken with Garlic-Tomato Sauce Recipe

Chicken with Garlic-Tomato Sauce Recipe photo by Taste of Home

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My husband and I made up this recipe as we went along, and we love the way it turned out. It reminds us me something found at Italian restaurants. -Angela Schellenberg of Steinbach, Manitoba

This recipe is:

Healthy

Diabetic Friendly

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Chicken with Garlic-Tomato Sauce Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

20 30 50

Ingredients

4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon pepper
2 teaspoons olive oil, divided
2 plum tomatoes, seeded and chopped
2 garlic cloves, minced
2 medium carrots, halved and thinly sliced
1 cup Italian tomato sauce
3/4 cup reduced-sodium chicken broth
1/4 cup tomato paste
1 teaspoon dried rosemary, crushed
Hot cooked pasta

Directions

Sprinkle both sides of chicken with pepper. In a large nonstick skillet over medium-high heat, brown chicken on each side in 1 teaspoon oil. Remove and keep warm.
In the same skillet, saute tomatoes and garlic in remaining oil for 1 minute. Add carrots; saute 2-3 minutes longer. Combine the tomato sauce, broth, tomato paste and rosemary; stir into skillet. Bring to a boil.
Return chicken to the pan. Reduce heat; cover and simmer for 10-12 minutes or until chicken juices run clear and carrots are crisp-tender. Serve with pasta. Yield: 4 servings.

Nutritional Analysis: 1 chicken breast half with 3/4 cup sauce (calculated without pasta) equals 197 calories, 5 g fat (1 g saturated fat), 63 mg cholesterol, 510 mg sodium, 10 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Originally published as Chicken with Garlic-Tomato Sauce in Light & Tasty August/September 2005, p21