Chicken Marinara with Pasta

Name: Chicken Marinara with Pasta
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 6 servings.
Ingredients: 1-1/2 pounds boneless skinless chicken breasts; 1/2 cup reduced-fat Italian salad dressing; 1 medium onion, chopped; 1 tablespoon olive oil; 2 garlic cloves, minced; 1 can (15 ounces) crushed tomatoes; 1 can (14-1/2 ounces) diced tomatoes, undrained; 1 tablespoon minced fresh parsley or 1 teaspoon dried parsley flakes; 1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano; 1 teaspoon brown sugar; 1/4 teaspoon salt; 1/4 teaspoon pepper; 9 ounces uncooked whole wheat spaghetti; 1/4 cup grated Parmesan cheese; 6 tablespoons shredded part-skim mozzarella cheese

My son Logan, 11, and I created this basic but very good dish. It was the first meal he made all by himself (with supervision, of course). Best of all, it was a real hit with the three friends he invited for dinner.” —Joanie Fuson, Indianapolis, Indiana

Ingredients

1-1/2 pounds boneless skinless chicken breasts
1/2 cup reduced-fat Italian salad dressing
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
1 can (15 ounces) crushed tomatoes
1 can (14-1/2 ounces) diced tomatoes, undrained
1 tablespoon minced fresh parsley or 1 teaspoon dried parsley flakes
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano
1 teaspoon brown sugar
1/4 teaspoon salt
1/4 teaspoon pepper
9 ounces uncooked whole wheat spaghetti
1/4 cup grated Parmesan cheese
6 tablespoons shredded part-skim mozzarella cheese

Directions

Flatten chicken to 1/2-in. thickness; place in a large resealable plastic bag. Add salad dressing. Seal bag and turn to coat; refrigerate for 30 minutes.
Meanwhile, in a large nonstick skillet coated with cooking spray, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, parsley, oregano, brown sugar, salt and pepper. Bring to a boil; Reduce heat; simmer, uncovered, for 10-15 minutes or until slightly thickened, stirring occasionally.
Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-6 minutes on each side or until no longer pink. When chicken is cool enough to handle, cut into 1/4-in. strips.
Meanwhile, cook spaghetti according to package directions. Stir Parmesan cheese into sauce. Drain spaghetti. Serve with chicken and sauce; sprinkle with mozzarella cheese.

Nutrition Facts

1 each: 389 calories, 8g fat (2g saturated fat), 70mg cholesterol, 438mg sodium, 44g carbohydrate (6g sugars, 8g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 2 vegetable.

Originally published as Grilled Chicken Parmesan Pasta in Healthy Cooking June/July 2010