How To Make A Chicken Marinara Stir-Fry

Is your life on the fast track?  Are your days hectic with work, kids schedules,  and a million other things?  Don’t be lulled into the fast-food drive-thru lane on your way home.  That can get expensive and it is not good for you and your family on a regular basis.  You can make a quick and easy meal within minutes at home and clean-up will be minimal.  And your family will thank you for making this delicious Chicken Marinara Stir-Fry for them.  Serve with some bread sticks and/or steamed broccoli for a complete meal.

CHICKEN MARINARA STIR-FRY
1 tbsp cornstarch
1 can (14 1/2-oz)diced tomatoes, undrained
1 can (8-oz)tomato sauce
1/4 cup reduced-sodium chicken broth
1/4 cup dry red wine (or additional chicken broth)
1/2 tsp thyme
1/2 tsp basil
1/4 tsp salt
1-lb boneless, skinless chicken breasts, cut into strips
2 cloves of garlic, minced
1 tbsp canola oil
1 small yellow onion, diced
1 medium green bell pepper, julienned
1 small eggplant, peeled and cut into cubes
Hot cooked spaghetti
2 tbsp grated Parmesan cheese

Drain the tomatoes, pouring the juice into a medium bowl. Set the tomatoes aside. To the juice in the bowl stir in the cornstarch and add the tomato sauce, chicken broth, wine-if using, basil, thyme, and salt; combine until smooth. Set mixture aside.

In a large nonstick skillet or Chinese wok, heat the canola oil. Stir-fry the chicken and garlic in the hot oil until it is no longer pink. Remove chicken and keep warm.

In the same skillet, stir-fry the onion and bell pepper for 4 minutes. Add the eggplant to the skillet and stir-fry for another 4 to 5 minutes or until tender. Stir the sauce in the bowl and add to the pan. Bring mixture to a boil, cook and stir for 2 minutes or until thickened. Add the chicken and tomatoes to the skillet and heat through. Serve over the hot spaghetti; sprinkle with the Parmesan cheese.

Yield: 4-servings

Note: This dish is also suitable for diabetics as it contains 17 carbs to 30 g protein per cup, including the spaghetti. Even better for you if made with whole-wheat spaghetti.

Enjoy!

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