Tomato-Basil Chicken Skillet

Tender diced chicken breast simmered in a spicy, garlicky crushed tomato sauce tossed with whole wheat penne.

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 4
• Cuisine: Italian
• Difficulty: Easy

Dietary

• Dairy-Free
• Egg-Free
• Nut-Free
• High-Protein
• High-Fiber
• Low-Calorie
• Low-Fat
• Low-Saturated-Fat
• Low-Sodium
• Low-Sugar
• Low-Cholesterol

Tags

• one-pot
• sauté
• healthy
• spicy
• comfort food

Ingredients

• 1.5 pound chicken breast (boneless, skinless, cut into bite-sized pieces)
• 1 tablespoon olive oil (extra virgin)
• 4 clove garlic (minced)
• 1 can crushed tomatoes
• 1 teaspoon crushed red pepper flakes
• 1 tablespoon dried oregano
• 1 teaspoon salt
• 8 ounce whole wheat penne pasta

Instructions

1. Bring a large pot of salted water to a boil. Add whole wheat penne pasta and cook for 9 to 10 minutes until al dente, then drain and set aside.
2. Season the diced chicken breast with 1/2 teaspoon of the salt.
3. Heat olive oil in a large deep skillet over medium-high heat. Add chicken pieces and cook 5 to 6 minutes, stirring occasionally, until browned and cooked to an internal temperature of 165 degrees F.
4. Add minced garlic, crushed red pepper flakes, dried oregano, and the remaining 1/2 teaspoon salt to the skillet; stir for 1 minute until aromatic.
5. Pour in the canned crushed tomatoes, reduce heat to low, and simmer for 8 minutes to let flavors meld. Stir in the drained penne until thoroughly coated with sauce and heated through.

Notes

Pasta dishes with tomato bases freeze and reheat exceptionally well without drying out.

Nutrition (per serving)

• Calories: 420
• Protein: 44 g
• Carbohydrates: 46 g
• Fat: 6 g
• Fiber: 8 g
• Sodium: 490 mg
• Saturated Fat: 1 g
• Sugar: 5 g
• Cholesterol: 70 mg