Pasta with Chicken-Vegetable Marinara Sauce

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

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Nutritional Information

Amount per serving
  • Calories: 395
  • Calories from fat: 18%
  • Fat: 7.9g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1.1g
  • Protein: 31.2g
  • Carbohydrate: 50.3g
  • Fiber: 6.2g
  • Cholesterol: 53mg
  • Iron: 6.2mg
  • Sodium: 546mg
  • Calcium: 159mg

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)

Preparation

  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.
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