Nutrition Facts

Serving Size1
Total Fat7 g
Saturated Fat1 g
Sodium764 mg
Total Carbohydrate61 g
Dietary Fiber7 g
Protein20 g

Servings and Times


Ingredients and Preparation

Chicken breast tenders½ pound
Salt1/8 teaspoon + 1/8 teaspoon
Freshly ground pepper to taste
Whole-wheat pasta (eg, linguini, penne)4 ounces
Olive oil2 teaspoons
Small white onion, chopped½
Garlic clove, minced1
Dried basil¼ teaspoon
Crushed red pepper¼ teaspoon
Tomato paste1 tablespoon
Diced tomatoes, undrained1 can (14.5-ounce)
Parsley, chopped1 tablespoon
  1. Directions
  2. Cook pasta according to package directions, omitting fat and salt.
  3. Season chicken with 1/8 teaspoon salt and pepper to taste. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook for 2 minutes on each side.
  4. Reduce heat to medium; stir in onion, garlic, basil, and crushed red pepper; and cook 1-2 minutes. Add tomato paste and tomatoes, bring to a boil, and cook 3 minutes.
  5. Stir in parsley, toss with cooked pasta, and serve.