Chicken breasts cooked in a spicy tomato sauce is an easy recipe that you can assemble in 5 minutes. Buying roasted or rotisserie chicken breasts and a good, bottled marinara sauce makes assembling this dish a breeze.
Look for a low-sodium marinara sauce. Find a brand you like and keep it on hand for quick meals.
There are many types of flavored pasta available in the supermarket. Just boil and toss with a little olive oil and salt and pepper to taste.
Open a bag of Italian-style, ready-to-eat salad, and the entire meal can be ready in 15 minutes.
Wine suggestion: A crisp Italian chianti would be a nice counterpoint to the spicy tomato sauce.
To buy: 2 (8-ounce) roasted or rotisserie chicken breasts, 1 small bunch fresh parsley (optional), 1 bottle red pepper flakes, 1 small bottle marinara sauce, 1/2 pound basil-flavored linguine.
Staples: Flour, minced garlic, olive oil, salt, black peppercorns.
Linda Gassenheimer is author of 14 cookbooks including “Mix ‘n Match Meals in Minutes for People with Diabetes.” www.DinnerInMinutes.com or Linda@DinnerInMinutes.com.
4 ounces basil-flavored linguine
2 teaspoons olive oil
Salt and freshly ground pepper
Bring 3 to 4 quarts water to a boil in a large pot over high heat. Cook pasta (6 to 7 minutes if dried, 2 to 3 minutes if fresh). Drain, leaving about 2 tablespoons water in pot. Add olive oil. Return pasta to pot and toss well. Add salt and pepper to taste. Makes 2 servings.
Per serving: 251 calories (19 percent from fat), 5.4 g fat (0.8 g saturated, 3.4 g monounsaturated), no cholesterol, 7.4 g protein, 42.6 g carbohydrates, 1.8 g fiber, 3 mg sodium.
Italian Chicken In Spicy Tomato Sauce (Chicken Diavolo)
Makes 2 servings.
1/2 teaspoon red pepper flakes
2 tablespoons flour
2 (8-ounce) roasted or rotisserie chicken breasts (bones, wings and skin removed)
1 cup bottled marinara sauce
2 teaspoons minced garlic
1/2 cup chopped fresh parsley (optional)
Mix pepper flakes with flour. Roll breasts in mixture, pressing to make it adhere. Set aside.
Bring marinara sauce, garlic and parsley to a simmer in a nonstick skillet over medium-high heat. Add chicken, cover with a lid and simmer 2 minutes. Turn chicken, recover and simmer 2 more minutes, until warmed through. Serve on individual plates over basil linguine.
Per serving: 365 calories (21 percent from fat), 8.7 g fat (2.1 g saturated, 2.8 g monounsaturated), 128 mg cholesterol, 45.2 g protein, 26.9 g carbohydrates, 4.4 g fiber, 534 mg sodium.