This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at heart.org/recipes.
Carb lovers can say “basta” to pasta. These cucina italiana favorites emphasize the healthfulness of a Mediterranean diet, and are molto squisito. Buon appetito!
Serves 4; ¾ cup chicken mixture and ½ cup pasta per serving
Opt for this creative one-dish meal when you crave the flavor of pizza but want less cholesterol, fats, sodium, and calories than you get with traditional pizza.
3 ounces dried medium whole-grain pasta shells (about 1¼ cups)
1 tablespoon olive oil
12 ounces ground skinless chicken breast
1 teaspoon fennel seeds, crushed
1 teaspoon dried oregano, crumbled
1 medium clove of garlic, minced
8 ounces button mushrooms, sliced (about 2 cups)
1 medium bell pepper (any color), thinly sliced
½ medium red onion, thinly sliced
1 14.5-ounce can no-salt-added diced tomatoes, undrained
½ teaspoon salt
¼ teaspoon pepper
1 cup shredded or grated low-fat mozzarella cheese
Cook the pasta using the package directions, omitting the salt. Drain well in a colander. Cover to keep warm. Set aside.
Meanwhile, in a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Add the chicken, fennel seeds, oregano, and garlic, stirring to combine. Cook for 6 to 7 minutes, or until the chicken is almost cooked through.
Stir in the mushrooms, bell pepper, and onion. Cook for 5 minutes, or until the bell pepper and onion are tender, stirring occasionally.
Stir in the tomatoes with liquid, salt, and pepper. Bring to a simmer and simmer for 5 minutes, stirring occasionally.
Spoon the pasta onto each plate. Ladle the cacciatore on top. Sprinkle with the mozzarella.
Total Fat 8.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.0 g
Cholesterol 65 mg
Sodium 609 mg
Carbohydrates 27 g
Fiber 6 g
Sugars 7 g
Protein 31 g
3½ lean meat
© 2011 American Heart Association, Inc.