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Chicken Breasts Marinara Over Fettuccine Categories: main dish, poultry, low fat, chicken 1/4 cup finely-chopped onions 1 tablespoon water 3 cups coarsely-chopped plum tomatoes with (or a 28-oz can low-sodium tomatoes with juice, cut up) 1 1/2 cups water 1/4 cup finely-chopped celery 1 tablespoon minced fresh parsley 1 tablespoon red wine vinegar 1 teaspoon dried oregano 1 teaspoon dried thyme 1 garlic clove; minced 1 bay leaf 4 boneless skinless chicken breast ha; (abt 12 oz total) 2 cups hot cooked fettuccine 2 tablespoons finely-shredded fresh Parmesan chee For the sauce, in a medium saucepan, combine the onions and the 1 tablespoon water. Cover and cook over medium-low heat for 5 minutes, stirring occasionally. (If necessary, add more water during cooking to prevent the onions from browning.) Stir in the tomatoes (with juices), the 1 1/2 cups water, celery, parsley, vinegar, oregano, thyme, garlic and bay leaf. Bring to a boil, then reduce the heat to medium-low. Gently simmer, uncovered, about 30 minutes or until the sauce is the desired consistency. Remove and discard the bay leaf. Meanwhile, spray an unheated large skillet with no-stick spray. Heat the skillet over medium heat. Rinse the chicken and pat dry with paper towels. Add to the skillet and cook for 4 minutes. Turn the chicken over and cook for 4 to 6 minutes more or until the chicken is no longer pink. To serve, slice each chicken breast half at an angle into 1/4-inch-thick slices. Then arrange the slices, fanning them, on top of the fettuccine. Spoon some sauce over each serving and sprinkle with the cheese. Serve with the remaining sauce. If there is any leftover sauce, freeze it to serve over pasta as a side dish for another meal. This recipe yields 4 servings. Comments: Gone are the days when a made-from-scratch Italian sauce required several hours of simmering. This marinara sauce is just as tasty as a traditional one but takes only 30 minutes. Nutritional Information Per Serving: Calories: 227; Fat: 2.8 grams (11% of calories); Cholesterol: 52 milligrams; Sodium: 133 milligrams; Fiber (grams) 2.6. Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-30-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 134 Calories (kcal); 2g Total Fat; (10% calories from fat); 27g Protein; 1g Carbohydrate; 68mg Cholesterol; 80mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : Weight Watcher points calculated at 4 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 4 servings Preparation Time: 0:00 |
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