Tuesday, March 3, 2009

Penne and Chicken Tenderloins with Spiced Tomato Sauce

Any small pasta will work in this quick, easy entrée. Ground fennel and coriander bring a welcome complexity to the chicken and impart their flavor to the sauce. Total time: 36 minutes.

4 servings (serving size: about 1 1/2 cups)

* 1 teaspoon ground fennel seed
* 1 teaspoon dried basil
* 1/2 teaspoon salt
* 1/2 teaspoon ground coriander
* 1/4 teaspoon freshly ground black pepper
* 1 pound chicken breast tenders, cut into (1-inch) pieces
* 1 tablespoon olive oil
* 4 garlic cloves, minced
* 4 cups canned diced tomatoes, undrained
* 1 cup white wine
* 8 ounces uncooked penne
* 1/4 cup (1 ounce) freshly grated Parmigiano-Reggiano cheese
* 1/4 cup chopped fresh basil

Combine first 5 ingredients in a small bowl; rub over chicken.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes, turning once. Remove from heat; set aside.

Reduce heat to medium. Add garlic; sauté 30 seconds or until garlic is soft. Add tomatoes and wine, scraping pan to loosen browned bits. Bring to a boil. Reduce heat, and simmer 15 minutes. Add chicken, and simmer 5 minutes.

Cook pasta according to package directions, omitting salt and fat. Drain. Toss pasta with sauce in a large bowl. Sprinkle with cheese and basil.

Nutritional Information
Calories: 446 (15% from fat)
Fat: 7.2g (sat 1.9g,mono 3.2g,poly 0.8g)
Protein: 38.5g
Carbohydrate: 57.1g
Fiber: 6.5g
Cholesterol: 70mg
Iron: 4.2mg
Sodium: 774mg
Calcium: 153mg

by: myrecipes.com
Becky Luigart-Stayner


Healthy Grocery said...

Check out nutritional facts, and prices of chicken tenderloins from grocery stores at http://healthygrocery.blogspot.com

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