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Ingredients:

4 ½ oz. protein, 1 veggie, and 1 carb per serving

  • 4 ½ oz chicken, after cooked
  • ½ medium tomato, chopped
  • ¼ cup water or chicken broth*
  • 2 tbsp lemon juice
  • 2 tbsp chopped onion
  • 1 clove garlic, minced
  • 3 leaves basil, rolled & sliced
  • 1/8 tsp oregano, fresh or dried
  • ¼ tsp garlic powder
  • ¼ tsp onion powder
  • cayenne pepper (to taste)
  • black pepper (to taste)
  • salt-free seasoning blend (ex: Mrs. Dash) (to taste)
  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.
  2. Add garlic, onion, spices & water or broth.
  3. After chicken is cooked, add fresh tomatoes and basil.
  4. Continue cooking for 5-10 minutes.
  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.
  6. Serve along side the cooked whole wheat pasta.


Brand Suggestion: Kitchen Basics Unsalted Chicken Stock and Imagine Organic Low Sodium Free Range Chicken Broth. These are only options, not the only ones you can use.