The taste of chicken slowly oven-braised in a tomato-rich sauce with vegetables will end your day on a comforting note.
- 1 tablespoon all purpose flour
- 1/2 teaspoon salt
- 1/8 teaspoon pepper, or to taste
- 1-1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into large cubes
- Olive oil spray
- 1 teaspoon olive oil
- 1 cup dry white wine (regular or nonalcoholic)
- 2 medium carrots, finely chopped
- 2 medium ribs of celery, finely chopped
- 1 medium onion, finely chopped
- 1 to 2 medium garlic cloves, minced
- 14.5-ounce can no-salt-added stewed tomatoes, crushed, undrained
- 12 ounces dried tri-color medium pasta shells
- 1 teaspoon dried Italian seasoning, crumbled
- 1/4 cup snipped fresh parsley (optional)
- In a small bowl, stir together the flour, salt and pepper.
- Put the chicken on a plate. Sprinkle with flour mixture. Gently shake off any excess.
- Lightly spray a Dutch oven or heavy ovenproof skillet with olive oil spray. Heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 to 3 minutes, stirring occasionally so it cooks evenly on all sides. (The chicken won’t be done yet.)
- Meanwhile, preheat the oven to 300 F.
- Pour the wine into the Dutch oven, scraping to dislodge any browned bits. Stir in the carrots, celery, onion, and garlic. Cook for 2 to 3 minutes, stirring occasionally.
- Stir in the tomatoes with liquid. Bring to a boil.
- Bake, covered, for 1 hour, or until the chicken is tender and no longer pink in the center.
- Meanwhile, prepare the pasta using the package directions, omitting the salt and adding the Italian seasoning. Drain well in a colander. Top with the chicken. Sprinkle with parsley.
- Calories 414
- Total fat 3 g
- Saturated fat 0.5 g
- Trans fat 0
- Polyunsaturated fat 1 g
- Monounsaturated fat 1 g
- Cholesterol 66 mg
- Sodium 310 mg
- Carbohydrates 53 g
- Fiber 4 g
- Sugars 8 g
- Protein 35 g
Dietary exchanges: 3 starch, 2 vegetable, 3 very lean meat
– from the book, “The New American Heart Association Cookbook, 8th Edition”, from the American Heart Association.