Stir-Fried Chicken Marinara Recipe

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This hearty dish is chock-full of chicken and vegetables. "I'm always looking for ways to lighten up menus," notes Bonnie Buckley of Kansas City, Missouri, who sent the recipe.
TOTAL TIME: Prep/Total Time: 20 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 20 min.
MAKES: 4 servings

Ingredients

  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 1 tablespoon cornstarch
  • 1 can (8 ounces) tomato sauce
  • 1/4 cup reduced-sodium chicken broth
  • 1/4 cup dry red wine or additional chicken broth
  • 1/2 teaspoon each dried basil and thyme
  • 1/4 teaspoon salt
  • 1 pound boneless skinless chicken breasts, cut into 2-inch strips
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • 1 small onion
  • 1 medium green or sweet yellow pepper, julienned
  • 1 small eggplant, peeled and cut into 3/4-inch cubes (about 3 cups)
  • Hot cooked spaghetti
  • 2 tablespoons grated Parmesan cheese

Nutritional Facts

One serving (1 cup stir-fry, calculated without spaghetti) equals 251 calories, 6 g fat (1 g saturated fat), 68 mg cholesterol, 745 mg sodium, 17 g carbohydrate, 4 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable,

Directions

  1. Drain tomatoes, reserving the juice. Set the tomatoes aside. In a bowl, combine the cornstarch, tomato sauce, chicken broth, wine or additional broth, seasonings and reserved juice until smooth. Set aside.
  2. In a large nonstick skillet or wok, stir-fry chicken and garlic in hot oil until no longer pink. Remove and keep warm. In same skillet, stir-fry onion and pepper for 4 minutes. Add eggplant; stir-fry for 4-5 minutes or until tender.
  3. Stir sauce; add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and tomatoes; heat through. Serve over pasta. Top with cheese. Yield: 4 servings.
Originally published as Stir-Fried Chicken Marinara in Light & Tasty December/January 2004

Nutritional Facts

One serving (1 cup stir-fry, calculated without spaghetti) equals 251 calories, 6 g fat (1 g saturated fat), 68 mg cholesterol, 745 mg sodium, 17 g carbohydrate, 4 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable,

Full-Bodied White Wine

Enjoy this recipe with a full-bodied white wine such as Chardonnay or Viognier.

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