Healthy Red Hot Fusilli Recipe

Ingredients:

1 Tablespoon olive oil
2 cloves garlic, minced
1/4 cup fresh parsley, minced
4 cups ripe tomatoes, chopped
1 Tablespoon fresh basil, chopped (or 1 teaspoon dried)
1 Tablespoon oregano leaves, crushed (or 1 teaspoon dried)
1/4 teaspoon salt
to taste ground red pepper or cayenne
8 oz. uncooked fusilli pasta (4 cups cooked)
1/2 lb. (optional) cooked chicken breasts, diced into 1/2-inch pieces (3/4 lb. if raw)


Directions:

1. Heat oil in medium saucepan.

Sauté garlic and parsley until golden.

2. Add tomatoes and spices. Cook uncovered over low heat for 15 minutes or until thickened, stirring frequently. If desired, add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick.

3. Cook pasta in unsalted water until firm.

4. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for next day's lunch.


Yield: 4 servings
Serving Size: 1 cup

PER SERVING:

Calories: 293
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 168 mg
Total fiber: 4 g
Protein: 9 g
Carbohydrates: 54 g
Potassium: 489 mg
Each serving with
chicken provides:
Calories: 391
Total fat: 8 g
Saturated fat: 1 g
Cholesterol: 48 mg
Sodium: 211 mg
Total fiber: 4 g
Protein: 27 g
Carbohydrates: 54 g
Postassium: 629 mg

 

 

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