Chunky Marinara with Pasta & Seared Chicken

Average Rating:

×

Chunky Marinara with Pasta & Seared Chicken

Simple Cooking with Heart teaches you how to combine many flavors and spices with this homemade marinara. Serve with pasta and chicken.

Or, mix it up and go vegetarian: instead of chicken, top the pasta with oven roasted vegetables.

Ingredients

Servings  6  

For the Marinara:

  • 4 clove sliced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 tablespoon chopped, fresh basil OR
  • 2 teaspoon dried basil
  • 2 tablespoon fresh oregano OR
  • 2 teaspoon dried oregano
  • 1-28 ounces canned, low-sodium, diced tomatoes (undrained)
  • 1/2 teaspoon black pepper
  • 2 tablespoon chopped, fresh parsley

For the Pasta:

  • non-stick Cooking spray
  • 10 oz whole-wheat pasta (spaghetti, penne, rotini, elbow, etc)
  • 1 pound chicken tenderloins
  • grated, fat-free parmesan or mozzarella (optional)

Directions

Tip: Click on step to mark as complete.

For the Pasta:

  1. Prepare pasta to package directions.
  2. Preheat oven to 350 degrees. Spray a 9x13 inch casserole dish with cooking spray. Lay tenderloins in dish, evenly spaced.
  3. Lightly spray chicken with cooking spray.
  4. Bake for 25 minutes, flipping half way.

For the Marinara:

  1. Spray saucepan with cooking spray and heat over medium heat. Add garlic and cook 3 minutes.
  2. Add all remaining ingredients except parsley. Bring to boil, cover and reduce to simmer for 12-15 minutes.
  3. Spoon pasta on to plate, top with marinara and chicken. Sprinkle with grated fat-free parmesan or grated mozzarella (optional)
  4. Top with parsley.

Tip: Mix it up and go vegetarian, instead of chicken try topping with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.

Nutrition Facts

Chunky Marinara with Pasta & Seared Chicken

CaloriesCalories

287 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.05

Nutrition Facts

Calories 287
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 108 mg
Total Carbohydrate 43 g
Dietary Fiber 7 g
Sugars 6 g
Protein 24 g

 

Simple Cooking with Heart teaches you how to combine many flavors and spices with this homemade marinara. Serve with pasta and chicken.

Or, mix it up and go vegetarian: instead of chicken, top the pasta with oven roasted vegetables.

Nutrition Facts

Chunky Marinara with Pasta & Seared Chicken

CaloriesCalories

287 Per Serving

ProteinProtein

24g Per Serving

FiberFiber

7g Per Serving

Cost Per ServingCost Per Serving

$2.05
×
Calories 287
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 48 mg
Sodium 108 mg
Total Carbohydrate 43 g
Dietary Fiber 7 g
Sugars 6 g
Protein 24 g

Ingredients

Servings  6  

For the Marinara:

  • 4 clove sliced garlic OR
  • 2 teaspoon jarred, minced garlic
  • 2 tablespoon chopped, fresh basil OR
  • 2 teaspoon dried basil
  • 2 tablespoon fresh oregano OR
  • 2 teaspoon dried oregano
  • 1-28 ounces canned, low-sodium, diced tomatoes (undrained)
  • 1/2 teaspoon black pepper
  • 2 tablespoon chopped, fresh parsley

For the Pasta:

  • non-stick Cooking spray
  • 10 oz whole-wheat pasta (spaghetti, penne, rotini, elbow, etc)
  • 1 pound chicken tenderloins
  • grated, fat-free parmesan or mozzarella (optional)

Directions

Tip: Click on step to mark as complete.

For the Pasta:

  1. Prepare pasta to package directions.
  2. Preheat oven to 350 degrees. Spray a 9x13 inch casserole dish with cooking spray. Lay tenderloins in dish, evenly spaced.
  3. Lightly spray chicken with cooking spray.
  4. Bake for 25 minutes, flipping half way.

For the Marinara:

  1. Spray saucepan with cooking spray and heat over medium heat. Add garlic and cook 3 minutes.
  2. Add all remaining ingredients except parsley. Bring to boil, cover and reduce to simmer for 12-15 minutes.
  3. Spoon pasta on to plate, top with marinara and chicken. Sprinkle with grated fat-free parmesan or grated mozzarella (optional)
  4. Top with parsley.

Tip: Mix it up and go vegetarian, instead of chicken try topping with oven roasted vegetables like red pepper, yellow squash, eggplant, asparagus or zucchini.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.