Balsamic Tomato Chicken and Pasta

Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

Your taste buds will really enjoy this flavorful, lactose-free dish. Serve with a side of garlic bread and your favorite vegetable.

Prep time: 45 minutes

Ingredients:

  • 18 oz. chicken breast, cut into small pieces (1/2″ square)
  • ½ c. onion, diced
  • 2 cloves garlic, minced
  • 2 cans (14.5 oz.) of diced tomato
  • 1½ c. sliced mushrooms
  • 1/3 c. balsamic vinegar
  • 1 tsp. basil
  • 1 tsp. oregano
  • ½ tsp. thyme
  • ½ tsp. rosemary
  • ¼ c. tomato paste
  • cooking spray
  • 3 1/3 c. cooked pasta

Directions:

  1. Spray a large skillet with nonstick cooking spray.
  2. Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
  3. Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
  4. Cook chicken over medium high heat until no longer pink.
  5. Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
  6. Mix together well and simmer over medium low heat for 20 minutes.
  7. Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.

Serves: 5

Serving size: 1 cup of sauce with 2/3 cup of cooked pasta

Nutritional analysis (per serving):
434 calories
37 g protein
4 g fat
64 g carbohydrate
3 g fiber
125 mg cholesterol
552 mg sodium
88 mg calcium
6.4 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

  • Use low-sodium canned tomatoes and tomato paste if want to decrease the amount of sodium.
  • Add soy cheeses, such as mozzarella or parmesan.
  • If you want a thicker sauce, add more tomato paste.
  • If you want a thinner sauce, use less tomato paste.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012