 |
Prep Time: 10 Minutes Cook Time: 20 Minutes |
Ready In: 30 Minutes Servings: 4 |
|
Adapted to serve 4 from the South Beach Diet Online. Phase 2. Ingredients:
1 1/2 lbs boneless skinless chicken breast halves |
1/2 teaspoon italian seasoning |
1/4 teaspoon garlic powder |
1 cup onion, chopped |
1 cup green pepper, chopped |
1 garlic clove, minced |
1 (14 1/2 ounce) can italian-style diced tomatoes |
1/2 cup red wine |
2 cups mushrooms (halved or quartered) |
3 cups whole wheat penne, cooked |
Directions:
1. coat a large no-stick skillet with cooking spray and warm over medium heat.
2. Season both sides of breast halves with Italian seasoning and garlic powder.
3. Add chicken to the skillet and cook for 5 minutes, turning once.
4. Remove chicken and set aside.
5. Add onions, peppers, and garlic to skillet and saute for 5 - 8 minutes. (or until onions are tender.).
6. Add tomatoes with juice, wine, and mushrooms, then return chicken to skillet.
7. Bring to a boil, reduce heat, cover and simmer for about 10 minutes (or until chicken is no longer pink in the center.).
8. If sauce is too thin, transfer chicken to a warm dish and set aside. Cook the sauce, uncovered, at a brisk simmer for about 5 minutes or until thickened.
9. Season to taste with salt and pepper. Serve chicken and sauce over the pasta.
|
|