Nov '25 • General discussion
Heart healthy
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.
Enjoy your meal!
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