Thursday, September 22, 2011

Chicken Pomodoro Angel Hair Pasta

After all the pumpkin recipes I've been making lately, I decided a little break from the gourds would be a good idea.  It'll be a short break, because I've got a few more recipes planned, but to save myself from boredom, I thought I'd try something new again.

This one turned out to be just okay.  It's not the most complex recipe to make, but I'm not completely won over.  It may be more work than it's worth, so one I reserve for restaurant visits.  But, hey, I tried, right?

Chicken Pomodoro Angel Hair Pasta
Makes: 4 servings

Ingredients:
12 oz whole-wheat angel hair (spaghettini) pasta
3 carrots, peeled and chopped
4 boneless, skinless chicken breasts (about 4 oz each), pounded thin
1 medium yellow onion, finely diced
3 cloves garlic, minced
2 lb fresh tomatoes (Roma) seeded and chopped
1 tsp Italian seasoning
2 tbsp dried basil
sea salt and black pepper to taste
2 oz low-fat feta cheese, crumbled
4 tbsp parsley

Directions:
Cook pasta according to directions, drain, and set aside but keep warm.

Bring a pot of water to boil.  Steam carrots and set aside.

Set a large non-stick or cast-iron skillet over high heat for one minute.  Mist with cooking spray and add chicken.  Saute for about three to four minutes per side until browned on each side and cooked through until no longer pink.  Remove chicken from heat and let rest for one minute before cutting into half-inch chunks.

Heat same large non-stick or cast-iron skillet again over high heat for one minute.  Reduce heat to medium, mist skillet with cooking spray and add onion and garlic.  Saute for five minutes or until onion is translucent.  Add tomatoes and cook for another five minutes.  Remove from heat.

In a food processor, roughly puree carrots and onion-tomato mixture or pulse for about two minutes.  Pour sauce into a medium-size pot and heat over medium heat.  Stir in Italian seasoning and basil and season with salt and pepper.  Add chicken and cook for another two minutes before removing from heat.

Divide pasta among four plates or bowls.  Pour one cup chicken-tomato sauce over each portion of pasta.  Garnish with feta and parsley.

Source: The Best of Clean Eating Magazine, page 72.

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