Chicken Marinara
Prep time: 5 minutes
Cooking time: 25 minutes
Total time: 30 minutes
Nutrition Per Serving
Calories: 199
Carbohydrates: 11g
Protein: 29g
Fat: 4g
Cholesterol: 72mg
Sodium: 687mg
Exchanges
Vegetable: 2
Meat: 3
Fat: 1
- 4
- (4 oz) boneless chicken breasts, skinned
- 1 tsp
- garlic powder
- nonstick vegetable spray
- 1 tsp
- olive oil
- 1
- (28 oz) can crushed tomatoes with puree
- 1 tsp
- dried basil leaves, crushed
- 1 tsp
- dried parsley flakes
- 1/4 tsp
- black pepper, freshly ground
- Pound each chicken breast between plastic wrap or waxed paper with flat side of mallet to 1/4-inch thickness.
- Sprinkle chicken with 1/2 teaspoon of garlic powder.
- Coat a 10-inch skillet with nonstick vegetable spray. Heat olive oil over medium heat.
- When hot, add chicken and cook for 5 minutes until light brown.
- Add tomatoes, remaining 1/2 teaspoon garlic powder, basil, parsley, and pepper.
- Reduce heat to low; cover and simmer for 20 minutes.
Makes 4 servings. Per Serving: 2 Vegetable, 3 Meat, 1 Fat, 1 Free.
