Chicken Italiano

Serves: 
4
Ingredients: 

1 teaspoon vegetable oil 

4 chicken breast halves, skin and bones removed

1 onion, cut into wedges

4 ounces thin spaghetti, broken into pieces

1 small green bell pepper, cut in strips

1/8 teaspoon garlic powder

1 teaspoon ground oregano

1 tablespoon chopped dried parsley (or 2 tablespoons fresh)

1 (14.5-ounce) can tomatoes, diced, unsalted OR 2 cups fresh tomatoes, peeled, diced

1/4 cup water

1 bay leaf

Instructions: 
  1. Wash and prepare vegetables and herbs (if using fresh).
  2. Heat oil in skillet. Brown chicken breasts on each side. 
  3. Add onion, spaghetti, and green bell pepper around chicken. 
  4. Sprinkle with seasonings. 
  5. Pour tomatoes and water over top of chicken. Add bay leaf. 
  6. Bring to a boil. Reduce heat, cover, and cook 15 minutes, or until chicken is done. 
  7. Remove bay leaf. 
Tips: 
  • Always thaw meat in the refrigerator and never on the counter.
  • Wash hands and everything that comes in contact with raw meat in hot, soapy water before touching other ingredients, equipment and work places. This avoids cross-contamination.
Nutrition Facts: 

Serving size:  1/4 recipe

Calories: 300

Fruits and Vegetables: 3/4 cup

Fat: 5 g

Fiber: 4 g

Sodium: 150 mg

Season: 
Summer

This material was developed by the UMass Extension Nutrition Education Program.

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