Chicken Stufino

  • Serves: Serves 6


Description

The taste of chicken slowly oven-braised in a tomato-rich sauce with vegetables is delicious enough. We go one more step and serve it all on a bed of tricolor pasta.

Ingredients

1 tablespoon all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper, or to taste
1 1/2 pounds boneless, skinless chicken breasts
Olive oil spray
1 teaspoon olive oil
1 cup dry white wine (regular or nonalcoholic)
2 medium carrots, finely chopped
2 medium ribs of celery, finely chopped
1 medium onion, finely chopped
1 to 2 medium garlic cloves, minced
14.5-ounce can no-salt-added stewed tomatoes, crushed, undrained
12 ounces dried tricolor pasta shells
1 teaspoon salt-free Italian herb seasoning
1/4 cup snipped fresh parsley (optional)

Cooking Instructions

In a small bowl, stir together the flour, salt, and pepper.

Discard all the visible fat from the chicken. Cut the chicken into large cubes. Put the chicken on a plate. Sprinkle with the flour mixture. Shake off the excess flour.

Heat a Dutch oven or heavy ovenproof skillet over medium-high heat. Remove from the heat and spray with olive oil spray (being careful not to spray near a gas flame). Pour the oil into the Dutch oven and swirl to coat the bottom. Brown the chicken quickly on all sides, 2 to 3 minutes.

Meanwhile, preheat the oven to 300°F.

Pour the wine into the Dutch oven, scraping to dislodge any browned bits.

Stir in the carrots, celery, onion, and garlic. Cook for 2 to 3 minutes, stirring occasionally.

Stir in the undrained tomatoes. Bring to a boil.

Bake, covered, for 1 hour, or until the chicken is tender and no longer pink in the center.

Meanwhile, prepare the pasta using the package directions, adding the Italian herb seasoning and omitting the salt and oil. Drain in a colander.

To serve, put the pasta on plates. Top with the chicken mixture. Sprinkle with the parsley.


Nutritional Analysis
Per serving
Calories Per Serving
416
Total Fat
3 g
Saturated Fat
.5 g
Trans Fat
0
Polyunsaturated Fat
1 g
Monounsaturated Fat
1 g
Cholesterol
66 mg
Carbohydrates
53 g
Fiber
4 g
Sugar
8 g
Protein
35 g

Dietary Exchanges


3 starch, 2 vegetable, 3 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.