The taste of chicken slowly oven-braised in a tomato-rich sauce with vegetables will end your day on a comforting note.

Serves 6

  • 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)
  1. In a small bowl, stir together the flour, salt and pepper.
  2. Put the chicken on a plate. Sprinkle with flour mixture. Gently shake off any excess.
  3. 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.)
  4. Meanwhile, preheat the oven to 300 F.
  5. 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.
  6. Stir in the tomatoes with liquid. Bring to a boil.
  7. Bake, covered, for 1 hour, or until the chicken is tender and no longer pink in the center.
  8. 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.

Per serving:

  • 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.

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