Recipe Detail

Zesty Chicken and Pasta

Last updated: Nov 01, 2013

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Reviewed by Susan C. Canonico, RD

Try this whole-wheat pasta dish, which can be included in a diet for people with high blood sugar or diabetes.

Ingredients

  • 2 pounds of boneless, skinless chicken breasts
  • 1/2 cup of chopped onion
  • 2 minced garlic cloves
  • 1 tablespoon of olive oil
  • 1 16-ounce can of drained, diced Italian-style tomatoes
  • 1 8-ounce can of tomato sauce
  • 1/4 cup of Kalamata olives
  • 2 tablespoons of capers
  • 1 teaspoon of Mrs. Dash Italian medley salt-free seasoning
  • 14 teaspoon of crushed red pepper flakes
  • 2 cups of prepared whole-wheat linguine
  • 4 tablespoons of grated Parmesan cheese
  • Fresh, chopped parsley

Directions

  1. Heat olive oil in a nonstick skillet.
  2. Saute onions and garlic until they soften.
  3. Season chicken breasts with Mrs. Dash seasoning.
  4. Add chicken to the skillet and cook for 5 minutes on each side.
  5. Remove chicken from pan and keep it covered and warm.
  6. Add drained, diced tomatoes, tomato sauce, olives, capers, and red pepper to the skillet.
  7. Simmer sauce for 15, stirring occasionally.
  8. Add chicken and accumulated juices to the skillet and simmer for about 10 minutes, until the chicken is thoroughly heated.
  9. Place 1/2 cup of cooked whole-wheat linguine on each plate and top it with 1/2 chicken breast and sauce.
  10. Sprinkle the dish with grated Parmesan cheese.
  11. Top with fresh, chopped parsley.
Nutritional information
Nutrition Facts
Serving Size 314 grams
Amount Per Serving
Calories 320 Calories from Fat 80
% Daily Value *
Total Fat 9g
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 115g 38%
Sodium 720g 31%
Total Carbohydrate 19g 6%
Dietary Fiber 2g 8%
Sugars 3g
Protein 38g
Vitamin A 15
Vitamin C 30
Calcium 6
Iron 10
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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