Balsamic Tomato & Chicken Pasta
Your taste buds will really enjoy this flavorful, lactose-free pasta dish. Serve with a side of garlic bread and your favorite vegetable.
Prep time: 45 minutes
Ingredients:
- 18 oz. chicken breast, cut into small pieces (½” square)
- ½ c. onion, diced
- 2 cloves garlic, minced
- 2 cans (14.5 oz.) of diced tomato
- 1½ c. sliced mushrooms
- 1/3 c. balsamic vinegar
- 1 tsp. basil
- 1 tsp. oregano
- ½ tsp. thyme
- ½ tsp. rosemary
- ¼ c. tomato paste
- cooking spray
- 3-1/3 c. cooked pasta
Utensils:
- kitchen scissors (you’ll need help from your adult assistant)
- stove (you’ll need help from your adult assistant)
- measuring cup
- measuring spoons
Directions:
- Spray a large skillet with nonstick cooking spray.
- Sauté onion, garlic and mushrooms in large skillet for 5 minutes over low heat.
- Add raw chicken pieces to large skillet with onions, garlic, and mushrooms.
- Cook chicken over medium high heat until no longer pink.
- Once chicken is cooked, add diced tomatoes, tomato paste, balsamic vinegar, and spices to the chicken mixture.
- Mix together well and simmer over medium low heat for 20 minutes.
- Toss 1 cup of sauce with 2/3 cup of cooked pasta for each serving.
Serves: 5
Serving size: 1 cup of sauce with 2/3 cup of cooked pasta
Variations and suggestions:
- Use low-sodium canned tomatoes and tomato paste to decrease the amount of sodium.
- Add soy cheeses, such as mozzarella or parmesan.
- If you want a thicker sauce, add more tomato paste.
- If you want a thinner sauce, use less tomato paste.
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012
Vegetarian Chili
Prep time: 60 minutes
Ingredients:
- ¾ c. onion, chopped
- 3 cloves garlic, minced
- 1 tsp. olive oil
- 2 tbsp. chili powder
- ½ tsp. basil
- ½ tsp. oregano
- ½ tsp. cumin
- 1½ c. zucchini, chopped finely
- ½ c. yellow squash, chopped finely
- 1 c. carrots, finely chopped
- 42 oz. canned tomatoes, diced
- 1 can (16 oz.) light red kidney beans, drained
- 2 cans (16 oz. cans) dark red kidney beans, drained
- 8 oz. soy cheddar cheese
Utensils:
- oven (you’ll need help from your adult assistant)
- knife (you’ll need help from your adult assistant)
- large stockpot
- measuring spoons
Directions:
- In a large stockpot, sauté onion and garlic in olive oil. Cook until soft (several minutes).
- Add chili powder, basil, oregano, and cumin to the stockpot and mix.
- Stir in zucchini, squash, and carrots and blend well. Cook for 1 to 2 minutes over low heat, stirring occasionally.
- Add tomatoes and kidney beans.
- Bring to a boil. Reduce heat and simmer for 45 minutes or until thick.
- Before serving, add 1 oz. of soy cheddar cheese to each serving of chili.
Serves: 8
Serving size: 1 c. of chili and 1 oz. of cheese
Variations and suggestions:
Rinse the dark red kidney beans thoroughly and use low-sodium tomatoes to reduce the sodium content. Freeze leftovers in 1-cup servings to eat at a later date. Do not add cheese before freezing. Consider sprinkling pepper and more onions on top for added flavor.
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012
