Recipe By : Quick & Easy Diet Recipes (1989, Better Homes and Gardens)
Serving Size : 4 Preparation Time :0:00
Categories : Chicken/Poultry Freezes Well
Low Fat
Amount Measure Ingredient -- Preparation Method
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3 1/2 ounces fine noodles (1 3/4 cups)
1 pound boneless skinless chicken breast halves
-- OR turkey breast tenderloin steaks
7 1/2 ounces canned tomatoes -- undrained
4 ounces canned sliced mushrooms -- drained
1/3 cup tomato sauce
1/4 cup dry red wine
1 tablespoon cornstarch
1 1/2 chicken broth cube
1/2 garlic clove -- minced
1/4 teaspoon dried basil -- crushed
3/4 cup small frozen whole onions
Advance preparation time: 30 minutes
Final preparation time: 10 to 60 minutes
Cook noodles according to the directions on the package, except use 4
cups of hot water in a large pan. Drain and rinse with cold water, and
drain again.
Meanwhile, slice the chicken into 3/4-inch strips. Spray a cold, large
non-stick skillet with cooking spray, add the chicken and cook over
medium-high heat just until tender and no longer pink (about 4 minutes)
turning the pieces occasionally.
Drain the mushrooms. Cut up the tomatoes but remember to save the
juice. In a saucepan, combine the tomatoes and juice, the drained
mushrooms, tomato sauce, wine, cornstarch, bouillon granules, garlic, and
basil. Cook and stir over medium-high heat until the mixture thickens and
is bubbly. Cook and stir for another 2 minutes. Remove from heat. Stir in
the chicken and the onions.
Spoon the pasta to one side of 4 individual shallow baking dishes*.
Spoon the tomato-chicken mixture on the other side. Cover with clear
plastic wrap and then foil. Seal, label, and freeze.
*Use microwave-safe dishes if the casseroles will be reheated in the microwave.
RE-HEATING:
Conventional oven: Remove plastic wrap. Cover with foil. Bake frozen
casserole, covered, in a 375 F. oven for 1 hour or until heated through.
Microwave oven: Remove foil. Cover with vented plastic wrap or wax
paper. Cook on 70% power (medium-high) for 9 minutes (1 serving) or 16-18
minutes (2 servings) or until heated through, turning the dishes once.
Per serving:
276 Kcal 4g fat (0.8g sat fat) 11% CFF 749mg Na
(31.7g PRO/3.3g FAT/26.7g CHO)
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NOTES : Serve with a mixed greens salad and sliced French bread sprinkled
with Paremsan cheese and broiled.
SODIUM: Do not add salt to the water when cooking the noodles. The canned
vegetables and chicken broth cubes are providing most of the sodium. Try
using low-sodium products all or in part. Also try using fresh mushrooms
sauted in cooking spray. Maybe use a rich salt-free chicken broth in place
of the juice drained off the tomatoes and the chicken broth cubes.
