When did you have the first heart attack?

This recipe uses a light, tomato-based sauce with healthy fats and lean protein, prioritizing flavor without high saturated fat or sodium. Chicken- 2 medium boneless, skinless chicken breasts (about 6 oz each) Pasta-6 oz whole wheat penne or rotini boil until tender Broccoli-2 cups fresh or frozen broccoli florets pre cook to desired tenderness Sauce base-1 tbsp Extra Virgin Olive Oil (EVOO) 1 small onion, finely diced 2 cloves garlic, minced 1 (14.5 oz) can diced tomatoes, no salt added 1/2 cup low-sodium chicken broth Seasoning - 1 tsp dried Italian Seasoning 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp black pepper Fresh Lemon Juice (from 1/2 lemon) Instructions 1. Prep Chicken: Lightly pound the chicken breasts to an even thickness. Season both sides with a pinch of Italian seasoning, garlic powder, onion powder, and pepper. 2. Cook Pasta & Broccoli: Cook the whole wheat pasta according to package directions. About 5 minutes before the pasta is done, steam the broccoli until tender-crisp. Drain both and set aside. 3. Sear Chicken: Heat the EVOO in a large non-stick skillet over medium-high heat. Sear the chicken for 4–6 minutes per side, until fully cooked through (internal temp of 165°F/74°C). Remove the chicken and set it aside to rest. 4. Make Sauce: Reduce the heat to medium. Add the diced onion to the skillet and sauté for 3 minutes until softened. Add the minced garlic and sauté for 1 minute. 5. Simmer Sauce: Pour in the no-salt-added diced tomatoes and low-sodium chicken broth. Add the remaining Italian seasoning, garlic powder, onion powder, and black pepper. Bring to a gentle simmer for 5 minutes. 6. Combine: Slice the rested chicken breasts against the grain. Add the drained pasta to the sauce and toss to coat. 7. Plate and Finish: Serve a portion of the sauced pasta. Place the sliced chicken over the pasta. Serve the steamed broccoli alongside. Squeeze fresh lemon juice over the broccoli and sprinkle with a little extra black pepper and Italian seasoning, if desired.

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