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Chunky Marinara with Pasta & Seared Chicken

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Chunky Marinara with Pasta & Seared Chicken

Simple Cooking with Heart teaches you how to combine many flavors and spices with this homemade marinara. Serve with pasta and chicken.

Or, mix it up and go vegetarian: instead of chicken, top the pasta with oven roasted vegetables.

Ingredients

Servings  6  

For the Marinara:

  • 4 clove sliced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 tablespoon chopped, fresh basil OR
  • 2 teaspoon dried basil
  • 2 tablespoon fresh oregano OR
  • 2 teaspoon dried oregano
  • 1-28 ounces canned, low-sodium, diced tomatoes (undrained)
  • 1/2 teaspoon black pepper
  • 2 tablespoon chopped, fresh parsley

For the Pasta:

  • non-stick Cooking spray
  • 10 oz whole-wheat pasta (spaghetti, penne, rotini, elbow, etc)
  • 1 pound chicken tenderloins
  • grated, fat-free parmesan or mozzarella (optional)

Directions

Tip: Click on step to mark as complete.

For the Pasta:

  1. Prepare pasta to package directions.
  2. Preheat oven to 350 degrees. Spray a 9x13 inch casserole dish with cooking spray. Lay tenderloins in dish, evenly spaced.
  3. Lightly spray chicken with cooking spray.
  4. Bake for 25 minutes, flipping half way.

For the Marinara:

  1. Spray saucepan with cooking spray and heat over medium heat. Add garlic and cook 3 minutes.
  2. Add all remaining ingredients except parsley. Bring to boil, cover and reduce to simmer for 12-15 minutes.
  3. Spoon pasta on to plate, top with marinara and chicken. Sprinkle with grated fat-free parmesan or grated mozzarella (optional)
  4. Top with parsley.

Tip: Mix it up and go vegetarian, instead of chicken try topping with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.

Nutrition Facts

Chunky Marinara with Pasta & Seared Chicken
CaloriesCalories
287 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
7g Per Serving

Nutrition Facts

Calories 287
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 108 mg
Total Carbohydrate 43 g
Dietary Fiber 7 g
Sugars 6 g
Protein 24 g
 
Simple Cooking with Heart teaches you how to combine many flavors and spices with this homemade marinara. Serve with pasta and chicken.

Or, mix it up and go vegetarian: instead of chicken, top the pasta with oven roasted vegetables.

Nutrition Facts

Chunky Marinara with Pasta & Seared Chicken
CaloriesCalories
287 Per Serving
ProteinProtein
24g Per Serving
FiberFiber
7g Per Serving
×
Calories 287
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 108 mg
Total Carbohydrate 43 g
Dietary Fiber 7 g
Sugars 6 g
Protein 24 g

Ingredients

Servings  6  

For the Marinara:

  • 4 clove sliced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 tablespoon chopped, fresh basil OR
  • 2 teaspoon dried basil
  • 2 tablespoon fresh oregano OR
  • 2 teaspoon dried oregano
  • 1-28 ounces canned, low-sodium, diced tomatoes (undrained)
  • 1/2 teaspoon black pepper
  • 2 tablespoon chopped, fresh parsley

For the Pasta:

  • non-stick Cooking spray
  • 10 oz whole-wheat pasta (spaghetti, penne, rotini, elbow, etc)
  • 1 pound chicken tenderloins
  • grated, fat-free parmesan or mozzarella (optional)

Directions

Tip: Click on step to mark as complete.

For the Pasta:

  1. Prepare pasta to package directions.
  2. Preheat oven to 350 degrees. Spray a 9x13 inch casserole dish with cooking spray. Lay tenderloins in dish, evenly spaced.
  3. Lightly spray chicken with cooking spray.
  4. Bake for 25 minutes, flipping half way.

For the Marinara:

  1. Spray saucepan with cooking spray and heat over medium heat. Add garlic and cook 3 minutes.
  2. Add all remaining ingredients except parsley. Bring to boil, cover and reduce to simmer for 12-15 minutes.
  3. Spoon pasta on to plate, top with marinara and chicken. Sprinkle with grated fat-free parmesan or grated mozzarella (optional)
  4. Top with parsley.

Tip: Mix it up and go vegetarian, instead of chicken try topping with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.
 

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