Tomato, Chicken and Feta Cheese With Whole-Wheat Fettuccine

Health Monitor Staff
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Makes 2 servings

⅜ tsp salt
3 oz. whole-wheat fettuccine
2 oz. boneless, skinless chicken breast, pounded to ¼-inch thick
¼ tsp freshly ground black pepper
2 tsp olive oil
½ small red onion, diced
½ tsp white wine vinegar
1 pint grape or cherry tomatoes, halved
1 Tbsp chopped basil
1 Tbsp chopped parsley
2 oz. feta, crumbled
Squeeze of fresh lemon juice

Bring 2 quarts of water to a boil and add ¼ tsp salt. Cook the fettuccine al dente, about 10 minutes. Use a slotted spoon to remove the pasta and set aside. Reserve cooking water.

Season the chicken with the remaining ⅛ tsp salt and the pepper. Heat the olive oil in a sauté pan over medium-high heat. When the pan is very hot, add chicken and brown both sides. Cut chicken into strips and set aside. Add the onion to the pan and cook until soft. Add vinegar and deglaze the pan. Add the tomatoes.

Once the tomatoes start to soften, add the herbs. Return chicken and pasta to the pan. Add cheese and toss. Add enough of the reserved pasta cooking water to help form a thin sauce. Finish with a squeeze of fresh lemon juice.

Nutrition facts (per serving): calories 330, fat 12 g (sat. fat 5 g), cholesterol 45 mg, protein 18 g,carbohydrates 40 g, fiber 7 g, sodium 800 mg, sugars 7 g

Recipe courtesy of The Diabetes Friendly Kitchen by The Culinary Institute of American (Houghton Mifflin Harcourt). Photograph by Ben Fink. 2012.
April 2013