Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Pasta | 1 cup cooked (140g) | 220 |
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1½ lb skinless, boneless chicken breast halves
- ½ tsp Italian seasoning
- ¼ tsp garlic powder
- 1 cup chopped onion
- 1 cup chopped green bell pepper
- 2 cloves garlic, chopped
- 1 (14.5 oz) can diced tomatoes with Italian herbs
- ½ cup dry white or red wine
- 2 cups sliced mushrooms
- salt
- black pepper
- 3 cups hot cooked whole wheat pasta
- minced fresh parsley
Directions
Coat a large no-stick skillet with no-stick spray.
Warm the skillet over medium heat.
Season both sides of the chicken with the Italian seasoning and garlic powder.
Add to the skillet and cook over medium heat, turning once, for about 5 minutes, or until browned.
Remove the chicken and set aside.
Add the onions, green peppers and garlic to the skillet and saute for 5 to 8 minutes, or until the onions are tender.
Add the tomatoes (with juice), wine and mushrooms.
Return the chicken to the skillet and bring to a boil.
Reduce the heat, cover and simmer for about 10 minutes, or until the chicken is no longer pink in the center.
If the sauce is too thin, transfer the chicken to a warm dish and set aside.
Cook the sauce, uncovered, at a brisk simmer for about 5 minutes, or until thick.
Season to taste with the salt and black pepper.
Serve the chicken and sauce over the pasta.
Sprinkle with the parsley.