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Balsamic Tomato Chicken and Pasta


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

Enjoy this flavorful, lactose-free pasta dish with a side of garlic bread and your favorite vegetable.

Prep time: 45 minutes

What you need:

  • 18 ounces chicken breast, cut into small pieces (½" square)
  • 1/2 cup onion, diced
  • 2 cloves garlic, minced
  • 2 cans (14.5 ounces) diced tomato
  • 1-1/2 cups sliced mushrooms
  • 1/3 cup balsamic vinegar
  • 1 teaspoon basil
  • 1 teaspoon oregano
  • 1/2 teaspoon thyme
  • 1/2 teaspoon rosemary
  • 1/4 cup tomato paste
  • cooking spray
  • 3-1/3 cups cooked pasta

Utensils:

  • kitchen scissors
  • stove
  • measuring cup
  • measuring spoons

What to do:

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

Nutritional analysis (per serving):

  • 434 calories
  • 37g protein
  • 4g fat
  • 64g carbohydrate
  • 3g fiber
  • 125mg cholesterol
  • 552mg sodium
  • 88mg calcium
  • 6.4mg iron

Serves: 5

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

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

Variations and suggestions:

  • Use low-sodium canned tomatoes and tomato paste if you 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.
Date reviewed: July 2015

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