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Pasta with Chicken-Vegetable Marinara Sauce

Yield 4 servings (serving size: 1 1/4 cups chicken mixture, 1 cup pasta, and 1 tablespoon cheese)

Ingredients

  • 1 tablespoon olive oil
  • Cooking spray
  • 1 cup chopped onion
  • 1 cup chopped green bell pepper
  • 2 garlic cloves, minced
  • 3/4 pound skinned, boned chicken breast, cut into bite-size pieces
  • 2 cups low-fat spaghetti sauce
  • 3/4 cup sliced zucchini
  • 1/2 cup water
  • 1 tablespoon red wine vinegar
  • 2 teaspoons dried Italian seasoning
  • 1/4 teaspoon salt
  • 1 (8-ounce) package presliced mushrooms
  • 4 cups hot cooked penne (about 2 1/2 cups uncooked tubular pasta)
  • 1/4 cup grated Parmesan cheese
  • Fresh thyme (optional)

Nutrition Information

  • calories 395
  • caloriesfromfat 18 %
  • fat 7.9 g
  • satfat 1.9 g
  • monofat 3.3 g
  • polyfat 1.1 g
  • protein 31.2 g
  • carbohydrate 50.3 g
  • fiber 6.2 g
  • cholesterol 53 mg
  • iron 6.2 mg
  • sodium 546 mg
  • calcium 159 mg

How to Make It

  1. Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion, bell pepper, and garlic; sauté 2 minutes. Add chicken; sauté 3 minutes. Stir in spaghetti sauce and next 6 ingredients (spaghetti sauce through mushrooms); bring to a boil. Cover, reduce heat, and simmer 25 minutes or until tender, stirring occasionally. Serve over pasta; sprinkle with cheese. Garnish with thyme, if desired.