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.
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.
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