Healthy Recipe: Tomato Basil Chicken

Tomato-Basil Chicken*

   

"Full of fresh pesto flavors, this saucy chicken dish rests on a bed of hot fettuccine"

Prep Time:20 min 

Start to Finish:20 min 

makes:4 servings (1 1/2 cups each)

Wild about Whole Wheat 

Whole wheat flour is a great way to help fill your day with fiber. Fiber works to maintain your digestive system by keeping things moving.

Substitution

No fresh tomatoes? Two cans (14.5 oz each) Muir Glen® diced tomatoes, drained, make a great substitute. Keep a stash of canned tomatoes so you can make this quick dinner anytime! 

Did You Know?

Many different olive oils are available. Extra-virgin, from the first pressing of the olives, has a fruity flavor that doesn't take well to heat. Go ahead and use the less-expensive pure olive oil when heating the oil.

 

Ingredients 

8 oz uncooked whole wheat fettuccine

2 teaspoons olive or vegetable oil

1 medium onion, finely chopped (1/2 cup)

1 clove garlic, finely chopped

3 medium tomatoes, chopped (2 1/2 cups)

2 cups cubed cooked chicken or turkey breast

3 tablespoons chopped fresh or 1 teaspoon dried basil leaves

1/2 teaspoon salt

1/8 teaspoon red pepper sauce

Directions

1. Cook and drain fettuccine as directed on package. Cover to keep warm.

2. Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Cook onion and garlic in oil, stirring occasionally, until onion is crisp-tender. Stir in remaining ingredients except fettuccine; reduce heat to medium.

3. Cover; cook about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft. Serve over fettuccine.

Nutritional Information

 1 Serving: Calories 360 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 55mg; Sodium 540mg; Total Carbohydrate 47g (Dietary Fiber 6g, Sugars 5g); Protein 30g % Daily Value*: Vitamin A 20%; Vitamin C 15%; Calcium 6%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1 tsp Fats & Oils, 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 3/4 c Vegetables

*% Daily Values are based on a 2,000 calorie diet.

*www.eatbetteramerica.com