Evening Edge
What’s For Dinner?
DEL.ICIO.US
Chicken and Pasta
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Low fat: 
5:30 CHALLENGE: 5 INGREDIENTS, 30 MINUTES
As this recipe from Atlantan Andrew Lyons illustrates, making your own tomato sauce doesn't have to be time- or labor-intensive, it's just a matter of using fresh and flavorful ingredients. "The secret to finishing this dish in 30 minutes is working with a really hot pan and cooking everything quickly, " Lyons says. He preps his onion and garlic while the chicken is browning and bakes the chicken to finish it off while the sauce is simmering. Lyons also gives a helpful hint for pounding chicken breast, which is integral for even cooking. "I use a gallon [ziptop] bag to pound out chicken. It is much quicker and easier than using cling wraps, which are hard to handle with ‘chicken hands.’ "
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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4 boneless, skinless chicken breasts, pounded to 1/2-inch thickness and cut into 8 portions
1 medium onion, quartered and thinly sliced
4 cloves garlic, thinly sliced
1 (28-ounce) can whole tomatoes
8 ounces linguine
Instructions:
Preheat oven to 350 degrees. Prepare pasta according to package directions.
Meanwhile, in a well-oiled large skillet over medium-high heat, cook chicken for 2 to 3 minutes per side until it just starts to color. Transfer to an ovenproof dish and place in oven. Add onions to same skillet and sprinkle with salt. Saute until they start to brown, add garlic and saute about 1 minute. Add tomatoes and cook, breaking up large pieces. When the sauce comes to a boil, remove chicken from oven and add the drippings to the sauce. Cook the sauce for 10 to 12 minutes, or until it thickens. When the sauce is ready, add the chicken for 1 to 2 minutes to warm. Remove chicken to platter. Add pasta to sauce and stir to coat. Serve pasta with tomato sauce and top with 2 chicken pieces.
Meanwhile, in a well-oiled large skillet over medium-high heat, cook chicken for 2 to 3 minutes per side until it just starts to color. Transfer to an ovenproof dish and place in oven. Add onions to same skillet and sprinkle with salt. Saute until they start to brown, add garlic and saute about 1 minute. Add tomatoes and cook, breaking up large pieces. When the sauce comes to a boil, remove chicken from oven and add the drippings to the sauce. Cook the sauce for 10 to 12 minutes, or until it thickens. When the sauce is ready, add the chicken for 1 to 2 minutes to warm. Remove chicken to platter. Add pasta to sauce and stir to coat. Serve pasta with tomato sauce and top with 2 chicken pieces.
Notes:
Nutrition:
Per serving: 447 calories (percent of calories from fat, 19), 36 grams protein, 54 grams carbohydrates, 4 grams fiber, 9 grams fat (1 gram saturated), 66 milligrams cholesterol, 373 milligrams sodium.
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