Italian whole wheat garden
Nutritional Info
- Servings Per Recipe: 15
- Amount Per Serving
- Calories: 177.7
- Total Fat: 2.2 g
- Cholesterol: 9.2 mg
- Sodium: 300.5 mg
- Total Carbs: 29.2 g
- Dietary Fiber: 4.9 g
- Protein: 9.5 g
View full nutritional breakdown of Italian whole wheat garden calories by ingredient
Introduction
Whole wheat, plenty of bell peppers and Italian seasonings. Whole wheat, plenty of bell peppers and Italian seasonings.Number of Servings: 15
Ingredients
-
1 (13.25 oz) box Whole Wheat Penne pasta
1 Yellow bell pepper
1 Red bell pepper
1 orange bell pepper
optional 1 green bell pepper
4 boneless skinless chicken breast halves(about 10oz)
1 Jar of tomato and basil spaghetti sauce
1 can diced tomatoes, no salt added
1 baby zucchini (large)
onion powder, garlic powder, and Italian seasoning blend to taste
Directions
I find that marinading the chicken prior to baking gives the meat a more tender and juicy flavor. If you choose to marinade prep your chicken by cutting off any fat.
Next fill a large ziploc like baggy with extra virgin olive oli and vegetable oil, half and half to about a cup or so.
Add your seasonings and place chicken in bad, giving it a nice toss in the mix before setting it in a bowl in the bottom of your fridge overnight.
Bake chicken in a 13x9 baking dish covered in tinfoil for 45 minutes on 350 degrees.
Cook and drain pasta, setting it aside to sit in about half of your spaghetti sauce.
Once chicken is done baking, let cool while you cut your peppers into nice even strips and your zucchini into somewhat even slices.
Cut your chicken into strips also, once it has cooled.
Add Peppers, zucchini and chicken to a skillet over medium heat. Add the whole can of diced tomatoes as well as the rest of your spaghetti sauce and spices.
Cook until the sauce comes to a boil and turn on low to simmer for 10 minutes.
Add skillet contents to pasta, mix and serve.
This also tastes great with a mix of italian cheeses. Put only about 1/3 of a cup on a serving to keep calorie counts down.
Serving Size: Makes 15 1 cup servings
Number of Servings: 15
Recipe submitted by SparkPeople user DEATHBYLOLLI.
Next fill a large ziploc like baggy with extra virgin olive oli and vegetable oil, half and half to about a cup or so.
Add your seasonings and place chicken in bad, giving it a nice toss in the mix before setting it in a bowl in the bottom of your fridge overnight.
Bake chicken in a 13x9 baking dish covered in tinfoil for 45 minutes on 350 degrees.
Cook and drain pasta, setting it aside to sit in about half of your spaghetti sauce.
Once chicken is done baking, let cool while you cut your peppers into nice even strips and your zucchini into somewhat even slices.
Cut your chicken into strips also, once it has cooled.
Add Peppers, zucchini and chicken to a skillet over medium heat. Add the whole can of diced tomatoes as well as the rest of your spaghetti sauce and spices.
Cook until the sauce comes to a boil and turn on low to simmer for 10 minutes.
Add skillet contents to pasta, mix and serve.
This also tastes great with a mix of italian cheeses. Put only about 1/3 of a cup on a serving to keep calorie counts down.
Serving Size: Makes 15 1 cup servings
Number of Servings: 15
Recipe submitted by SparkPeople user DEATHBYLOLLI.