Sarah-Jane's New South BLT Grilled Chicken Pasta
For the Chicken:1 pound chicken breast tenders¼ cup worcestshire sauceCooking spray
For the pasta:1 pound 100% whole grain penne pasta1 teaspoon canola oil1 teaspoon fresh minced garlic3 cups fresh baby spinach1 teaspoon dried parsley½ teaspoon dried dill½ teaspoon dried thyme½ teaspoon onion powder¼ teaspoon onion flakes¼ teaspoon salt¼ teaspoon garlic powder¼ teaspoon dried chivesPinch of freshly ground black pepper1 (28-ounce) can crushed tomatoes1 cup plain nonfat Greek yogurt3 slices center cut bacon, cooked and chopped¼ cup reduced-fat shredded cheddar cheese
Directions:To make the grilled chicken:Marinate the chicken tenders in the worcestshire sauce in a sealed zip-top plastic bag in the fridge for at least 15-minutes or up to overnight.Heat a grill-pan over medium heat and spray with cooking spray. Cook the chicken tenders until cooked through, 2-5 minutes per side. Set aside and keep warm while making the pasta.
To make the pasta:Heat oil in a large skillet over medium-high heat. Add fresh garlic and spinach and saute just until spinach begins to wilt. Season with herbs, salt, and pepper (all 9 ingredients parsley through pepper) and cook about a minute more, constantly stirring.Add crushed tomatoes with their juices and bring to a boil. Cover, and turn heat down to a simmer for 15-20 minutes.While sauce is simmering, cook pasta according to package directions.Drain cooked pasta and add to the skillet with the tomatoes. Stir in the Greek yogurt and cook just until warmed through.Divide pasta evenly between 6 plates. Top each plate with an equal amount of grilled chicken, chopped bacon, and cheese. Enjoy!Nutrition facts per serving (makes 6 servings): 470 calories, 6g fat, 1g saturated fat, 50mg cholesterol, 670mg sodium, 69g carbs, 11g fiber, 9g sugars, 35g protein.Traditional Cheddar Bacon Chicken Pasta Nutrition facts per serving (makes 4 servings): 1090 calories, 38g fat, 16g saturated fat, 175mg cholesterol, 980mg sodium, 96g carbs, 4g fiber, 10g sugars, 66g protein.THE NEW SOUTH VERSION SAVES YOU: 620 calories, 32g fat, 15g saturated fat, and 620mg sodium per serving!!! Plus, you gain an extra 7g of filling fiber and over a serving of veggies!