Active Time:

30 mins

Total Time:

40 mins

Servings:

4

Nutrition Profile:

Sesame-Free

Diabetes-Appropriate

Nut-Free

Healthy Pregnancy

Soy-Free

High-Fiber

High-Protein

Egg-Free

Ingredients:

- 8 ounces of whole-wheat spaghetti

- 3/4 cup of lower-sodium marinara sauce

- 1/2 cup of reduced-fat cottage cheese

- 1/4 cup of chopped drained oil-packed sun-dried tomatoes

- 1/4 cup of fresh basil leaves, plus more for garnish

- 3 tablespoons of grated Parmesan cheese

- 2 tablespoons of no-salt-added tomato paste

- 1 clove of grated garlic

- 2 teaspoons of Italian seasoning, divided

- 3/4 teaspoon of salt, divided

- 3/4 teaspoon of crushed red pepper, divided

- 2 tablespoons of extra-virgin olive oil

- 1 small yellow onion, sliced (about 1 1/2 cups)

- 3 cups of bite-size broccoli florets

- 2 cups of cherry tomatoes, halved

- 1/4 teaspoon of ground pepper

- 1 tablespoon of balsamic vinegar

- 3 cups of shredded cooked chicken breast

Directions:

1. Bring a large saucepan of water to a boil over high heat. Cook the spaghetti according to the package directions. Drain, reserving 1 cup of the cooking water.

2. In the meantime, combine the marinara, cottage cheese, sun-dried tomatoes, basil, Parmesan, tomato paste, garlic, 1 teaspoon of Italian seasoning, 1/2 teaspoon of salt, and 1/4 teaspoon of crushed red pepper in a blender.

Blend until mostly smooth, about 30 seconds. Add 3/4 cup of the reserved cooking water and process until very smooth and creamy, 1 to 2 minutes, adding the remaining 1/4 cup cooking water as needed to reach the desired consistency.

3. Heat the olive oil in a large Dutch oven over medium heat. Add the onion and cook, stirring occasionally, until softened, about 8 minutes. Stir in the broccoli, tomatoes, pepper, and the remaining 1 teaspoon of Italian seasoning, 1/2 teaspoon of crushed red pepper, and 1/4 teaspoon of salt. Cook, stirring often, until the tomatoes start to break down and the broccoli is tender-crisp, 5 to 6 minutes.

Add the balsamic vinegar and cook, stirring constantly, until nearly evaporated, about 15 seconds.

4. Stir in the chicken, drained spaghetti, and the marinara mixture. Cook, stirring often, until heated through, 2 to 3 minutes. Garnish with basil leaves, if desired.

Nutrition Information:

Serving Size: about 1 3/4 cups

Calories: 528

Fat: 16g

Saturated Fat: 3g

Cholesterol: 79mg

Carbohydrates: 59g

Total Sugars: 9g

Added Sugars: 0g

Protein: 42g

Fiber: 9g

Sodium: 745mg

Potassium: 1,114mg