1/2 pound of your favorite pasta
1/3 cup flour
1/4 teaspoon freshly ground pepper
1/2 teaspoon crushed basil 1/2 teaspoon onion powder
Olive oil (optional)
1 six-ounce can tomato paste
1/2 stick pepperoni*
1/2 teaspoon crushed red pepper
1/2 teaspoon ground oregano
1/2 teaspoon garlic powder
1 pound boneless chicken breast
16 ounce tomato sauce
* I used quartered low-fat pepperoni slices without sacrificing the taste. While I needed to use olive oil to make up for the missing rendered fat, I did save considerably on cholesterol. Cook pasta according to package directions. Dice pepperoni into 1/4" cubes. Cook in frying pan over medium heat, allowing the fat from it to render out. Remove from pan and set aside. Season flour with salt, pepper, oregano, basil, garlic powder and onion powder. Cut chicken into bite-sized chunks. Dredge chicken pieces in seasoned flour until coated. Shake off excess flour and brown in the rendered pepperoni fat (and olive oil, if needed) until the chicken is almost cooked. Remove from pan and set aside. Whisk tomato sauce, tomato paste, crushed red pepper flakes and 1/2 cup water together in pan until smooth. Return chicken and pepperoni to pan. Bring to simmer and cook, stirring, for 5 to 7 minutes. Serve over a bed of pasta. Serves 4.
You know that I am a big believer in spicing things up so I like this recipe because I get to use spices that are harmless to heart, cholesterol, and diabetes. You can purchase the spices that are salt-free and never miss the salt flavoring. There is the pasta to worry about but you do need some carb every now and again and it is all in the portion size that is important in controlling our BS. The protein is good too! The pepperoni is a little fattening but again it all about portions. You can feel free to minimize the amount of pepperoni in this recipe without ruining the dish. I am afraid that I have not seen or heard of a low-fat or fat-free pepperoni stick. Sorry for that guys! You should all know by now from past entries that a half cup of pasta is one carb serving and that equates to 15 grams of carb. To be honest I am not sure how to equate the ½ pound of pasta with what would be a half cup. So I am going to have to estimate to best of my ability how many calories are involved. My guess on the calorie amount is 164-200. Make sure not to forget the antioxidants in the tomatoes. And you can relax on having the olive oil even if it is optional. It is a mono-saturated fat and not bad for you and adds great flavor.
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