Chicken, Tomatoes & Spaghetti

If you have a jar of Dijon mustard, it’s for more than just sandwiches! Mustard has a magical quality that lets it thicken sauces and dressings while adding big flavour. The first recipe uses it in a pan sauce for sautéed chicken breasts – a dish that’s so elegant, you won’t believe how simple it is to make. The second recipe uses sweet grape tomatoes and when you toss them with some low carb pasta and diced chicken you have a delicious, healthy meal in less than 20 minutes.

 

Spaghetti With Sauteed Chicken & Grape Tomatoes

Ingredients

  • 2 skinless chicken breast halves, diced in 1 inch cubes
  • cooking spray
  • 1/2 tsp each of dried oregano and dries basil
  • salt and fresh pepper
  • 8 oz spaghetti (high fibre or low carb)
  • 2 cups grape tomatoes, halved
  • 6 cloves garlic, smashed and coarsely chopped
  • 4 tsp extra virgin olive oil
  • 4 tbsp chopped fresh basil

Method

  1. Bring a large pot of salted water to boil.
  2. Season chicken generously with salt, pepper, oregano and basil.
  3. Heat a large frying pan on high heat.
  4. When hot, spray with oil and add chicken.
  5. Cook about 3-4 minutes, until no longer pink.
  6. Remove chicken and set aside.
  7. Add pasta and cook according to package directions. Reserve about 1/2 cup pasta water before draining.
  8. While the pasta cooks, add olive oil to the pan on high heat.
  9. Add garlic and sauté until golden brown (do not burn).
  10. Add tomatoes, salt and pepper and reduce heat to medium-low.
  11. Sauté about 4-5 minutes.
  12. When pasta is drained, add pasta to tomatoes and toss well.
  13. If pasta seems too dry, add some of the reserved pasta water.
  14. Add fresh basil and chicken and toss well.
  15. Serve and top with good grated cheese.

Servings: 4 – Serving Size: 1 1/2 cups – Nutrition Per Serving
Calories: 330, Fat: 7 g, Carbohydrate: 48 g, Fibre: 7 g, Protein: 25 g