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Veggie Noodles with Sun Dried Tomato Sauce and Chicken

Veggie Noodles with Sun-dried Tomato Sauce and Chicken

NUTRITION

Makes 9 servings. Per Serving:

465

Calories

18g

Fat

39g

Carbs

39g

Protein

INGREDIENTS

 

For the sauce:

– 1 tablespoon olive oil

– 5 garlic cloves, peeled and minced

– 1/4 cup finely chopped fresh basil

– 1 teaspoon dried oregano

– 1 3/4 pounds large chopped heirloom tomatoes and cherry tomatoes

– 1 cup low-sodium chicken broth

– 1/2 cup sun-dried tomatoes

– 1/2 teaspoon salt

– 1/2 teaspoon pepper

 

For the chicken:

– 4 skinless, boneless chicken breasts

– 1/2 cup brown rice flour or whole-wheat flour

– Salt and pepper to taste

– 2 tablespoons olive oil

 

For the noodles:

– 3 carrots, peeled

– 4 zucchini, ends cut off

– 3 summer squash, ends cut off

– Salt and pepper to taste

– 1 tablespoon olive oil

 

For the bread:

– 1/4 cup olive oil

– 8 garlic cloves, peeled and minced

– 1 tablespoon dried oregano

– 1 tablespoon dried basil

– Salt and pepper to taste:

– 1 loaf multigrain bread, cut into 1-inch slices

DIRECTIONS

 

1. To make the Sauce: In a medium sauté pan heat the olive oil over medium heat. Add the garlic, basil, and oregano and sauté for about 3 minutes, or until fragrant. Add 1 pound of the chopped tomatoes and the broth and bring to a boil. Reduce the heat to a simmer, add the sun-dried tomatoes, salt, and pepper and cook about 20 minutes. About 10 minutes before serving, add the remaining tomatoes and cook until softened.

 

2. To make the Chicken: One at a time, lay the chicken breasts between wax paper and pound out to ¼-inch thickness. On a plate, combine the brown rice flour, salt, and pepper. Lightly dredge the chicken in the flour mixture. In a nonstick sauté pan, heat the olive oil over medium heat. Add the chicken and sauté, flipping, until cooked through and light brown.

 

3. To make the Noodles: Using a mandoline fitted with the appropriate blade attachment, slice the veggies into long thin strips. Season with salt and pepper. In a large nonstick pan, heat the olive oil over medium heat. Add the carrots and sauté for about 4 minutes, or until they start to soften. Add the remaining veggies and sauté 4 minutes more, or until they are all al dente.

 

4. To make the Bread: Preheat the oven to 350°F. In a small bowl, combine the olive oil, garlic, oregano, basil, salt, and pepper. Place the bread slices on a large baking sheet and brush lightly with the olive oil mixture. Toast in the oven for 15 minutes, or until golden.

 

5. To serve: Create a bed of noodles on each plate, top with chicken, and drizzle with sauce. Serve with the garlic bread.