Recipe preparation time - active, 15 minutes; total, 30 minutes. 4 servings, 1 chicken breast half and 3/4 cup spaghetti mixture each. Per serving: Calories, 280; Total fat, 3 grams; Saturated fatty acids, 1 gram; Cholesterol, 68 milligrams; Sodium, 341 milligrams. 1 tsp. oil 4 oz. (about 1 1/2 c. dry) thin spaghetti, broken into fourths 1 sm. onion, cut in wedges 1 sm. green pepper, cut in strips 1/8 tsp. instant minced garlic 1 tsp. oregano leaves 1/8 tsp. salt 1/8 tsp. pepper 1 bay leaf 16 oz. can tomatoes 1/4 c. water 1 tbsp. (if desired) parsley, chopped
Pound chicken breasts with a metal meat mallet between sheets of plastic wrap until about 1/2 inch thick. Heat oil in frypan. Brown chicken breasts on each side. Add spaghetti, onion, and pepper strips around chicken. Sprinkle with seasonings. Break up large pieces of tomatoes. Pour tomatoes and water over top of chicken. Bring to boiling. Reduce heat, cover, and cook until chicken and spaghetti are done, about 15 minutes. Remove bay leaf. Garnish with parsley.
Menu Suggestion: Serve with spinach-mandarin orange salad with reduced-calorie dressing and garlic bread (small amount of soft butter and garlic powder). (Menu preparation time, including recipe: Active, 30 minutes; total, 30 minutes.)
Includes time to remove skin and bone from chicken.
Variation:
Per serving: Calories, 275; total fat, 3 grams; Saturated fatty acids, Trace; Cholesterol, 70 milligrams; Sodium, 320 milligrams.
Use 1 pound raw turkey breast fillets or tenderloins in place of chicken. Bone and skin are already removed.
