Ready in 50 minutes • Makes 4 servings
Ingredients:
Calories: 580, Total Fats: 10 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 65 mg, Sodium: 430 mg, Total Carbohydrates: 86 g, Dietary Fiber: 14 g, Sugars: 10 g, Protein: 45 g, Iron: 5 mg
Ingredients:
- 1 tbsp olive oil, divided
- 1 cup whole-wheat flour
- 1 lb chicken breast cutlets
- 2 cups mushrooms, sliced
- 1 red bell pepper, sliced
- 1 sweet onion, sliced
- 2–4 garlic cloves, minced
- 1 4-oz can diced black olives, drained
- 2 cups low-sodium marinara sauce
- 1–2 tsp crushed red pepper flakes
- 8 oz whole wheat spaghetti
- 1/2 cup coarsely chopped fresh basil leaves
- Sea salt and ground pepper, to taste
- Heat 1/2 tablespoon oil in a heavy-bottom skillet set on medium heat.
- Spread flour onto a shallow plate and dredge chicken on both sides. Place chicken in skillet and cook on both sides until golden brown, about 4 to 6 minutes per side. Remove from skillet and set aside.
- Add remaining oil, mushrooms, bell pepper, onion and garlic to skillet. Sauté until soft, about 10 minutes.
- Add olives, sauce and red pepper flakes. Add chicken back to pan and cover in sauce. Reduce heat to a simmer, and let cook uncovered for 10 to 20 minutes.
- Meanwhile, cook spaghetti according to package instructions.
- Stir basil, salt and pepper into chicken/sauce mixture. Serve over spaghetti.
Calories: 580, Total Fats: 10 g, Saturated Fat: 1.5 g, Trans Fat: 0 g, Cholesterol: 65 mg, Sodium: 430 mg, Total Carbohydrates: 86 g, Dietary Fiber: 14 g, Sugars: 10 g, Protein: 45 g, Iron: 5 mg
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