Whole Wheat Spaghetti with Chicken in Fresh Tomato Sauce

Summer is here, many of us are trying to watch our waistlines and get ready for the summer pool parties. This low calorie recipe of lean chicken breasts, whole wheat pasta and fresh tomatoes will definitely satisfy your taste buds AND help you stay trimmed in the waistline. You can follow the recipe and make 2 servings for a nice candlelight dinner, or just simply multiply the ingredients and make it for the whole party. If you are cooking for one, the leftover is even better the next day!


Cook time: 25 Minutes
Level: Easy
Yield: 2 Servings

Ingredients

2 chicken breasts （2块鸡胸）
8 oz dried whole wheat spaghetti （227g全麦意大利干面）
2 large tomatoes, at least 3 ½ inches in diameter （2个大西红柿，直径至少9cm）
½ medium onion （1/2 个中型洋葱）
5 cloves of garlic （5瓣蒜）
3 tablespoons extra-virgin olive oil (EVOO) （45ml橄榄油）
Salt & ground black pepper （盐&黑胡椒面）
Crushed red pepper （碎的干红辣椒）


Directions

Wash and dry the chicken breasts. Place the chicken pieces inside of a large plastic zipper bag, and tenderize the chicken using a meat tenderizer or by hitting it with the back of a kitchen knife until the pieces are somewhat flat. Mince the garlic and dice the onion and tomatoes.

Add 1 tablespoon of EVOO to a medium nonstick skillet over medium heat. Sprinkle small amount of salt and black pepper to both sides of the chicken breasts before placing them into the skillet. Sear both sides of the chicken until fully cooked. While the chicken is cooking, make spaghetti in a medium sauce pan according to directions on the package.

Add 2 tablespoons of EVOO to a large nonstick skillet over medium heat. Sauté minced garlic and onion until fragrant. Add diced tomatoes and a dash of salt, black pepper and a couple of shakes of crushed red pepper to taste. Cover and simmer the tomatoes for 3 minutes or until the juice comes out and becoming a chunky sauce consistence. Place the cooked chicken breast into the large skillet with the tomato sauce. Cover and simmer on medium-low heat for 2 minutes, turn the chicken over and simmer for another 2 minutes while covered. Add cooked and drained spaghetti to the chicken and tomato sauce mix. Stir all the ingredients well, then cover and simmer on low heat for 2 minutes.

Serve the chicken on a bed of spaghetti and spoon the tomato sauce onto the chicken and pasta. Enjoy it with a glass of Pinot Grigio, Chardonnay or Riesling. For the non-drinkers, I suggest sparkling water with lemon.