When I get a craving for homemade tomato sauce, I make a zesty batch to toss with chicken and veggies. The flavors do wonders for penne, too.
—CARLY CURTIN ELLICOTT CITY, MD
PREP: 25 MIN. • COOK: 25 MIN. • MAKES: 6 SERVINGS
3 plum tomatoes, seeded and chopped
2 medium zucchini, cubed
1 medium yellow summer squash, cubed
2 tablespoons olive oil, divided
2 teaspoons Italian seasoning, divided
8 ounces uncooked whole wheat spaghetti
1 pound boneless skinless chicken breasts, cubed
1/2 teaspoon garlic powder
1/2 cup reduced-sodium chicken broth
1/3 cup dry red wine or additional reduced-sodium chicken broth
4 cans (8 ounces each) no-salt-added tomato sauce
1 can (6 ounces) tomato paste
1/4 cup minced fresh basil
2 tablespoons minced fresh oregano
1/4 teaspoon salt
6 tablespoons shredded Parmesan cheese
1. Preheat oven to 425°. In a large bowl, combine tomatoes, zucchini and squash. Add 1 tablespoon oil and 1 teaspoon Italian seasoning. Transfer to a 15x10x1-in. baking pan coated with cooking spray. Bake 15-20 minutes or until tender.
2. Meanwhile, cook the spaghetti according to package directions. Sprinkle chicken with garlic powder and remaining Italian seasoning. In a large nonstick skillet, heat remaining oil over medium heat. Add chicken; cook until no longer pink. Remove from skillet.
3. Add broth and wine to skillet, stirring to loosen browned bits from pan. Stir in the tomato sauce, tomato paste, basil, oregano and salt. Bring to a boil. Return chicken to skillet. Reduce heat; simmer, covered, 4-6 minutes or until sauce is slightly thickened.
4. Drain spaghetti. Add spaghetti and vegetables to the tomato mixture; heat through. Sprinkle with cheese.
Per 1 2/3 cups with 1 tablespoon cheese: 379 cal., 9g fat (2g sat. fat), 45mg chol., 345mg sod., 49g carb. (14g sugars, 8g fiber), 26g pro.
Diabetic Exchanges: 2 1/2 starch, 2 lean meat, 2 vegetable, 1 fat.
TEST KITCHEN TIP
Don’t wash that pan! The sticky stuff left on the bottom after browning meat is called “fond,” and it’s a cook’s best friend. Add a little liquid—water, juice, vinegar, stock, wine, brandy—and heat, scraping as it comes to a boil. Use this deglazed pan sauce to add deeper flavor and dimension to your cooking.