Idea: Parmesan Dusted Chicken Fingers with Whole Wheat Pasta and Sun-Dried Tomato Sauce
looking for a nutritious and flavorful meal option? Try these parmesean dusted chicken fingers paired with whole wheat pasta and savory sun-dried tomato sauce.
Ingredients
- 1 teaspoon of olive oil
- ½ sweet onion
- 6 cloves of garlic
- 6 oz sun dried tomatoes dried NOT packed in oil
- 2 cups of water
- About ¾ lb of chicken tenders or boneless chicken breast cut into tender size pieces
- 6-8 oz of you favorite whole wheat pasta
- ¼ cup of grated parmesan cheese
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon dried parsley
- ½ teaspoon thyme
- ½ teaspoon rosemary
- Salt and pepper
Instructions
- Preheat the oven to 425 degrees.
- Sauté the onion and garlic over medium high heat with the olive oil until transparent and just browning. Add the sun dried tomatoes.... and 2 cups of water.1 teaspoon of olive oil, ½ sweet onion, 6 cloves of garlic, 6 oz sun dried tomatoes, 2 cups of water
- Crank up to high and bring to a boil. Continue to boil for 5 minutes. Then remove from heat and let sit while you prepare the other ingredients.
- Place a pot of water on the stove over high and bring to a boil to cook your pasta.6-8 oz of you favorite whole wheat pasta
- Mix the parmesan cheese, garlic powder, onion powder, parsley, thyme, rosemary, salt and pepper and place in a large ziplock bag. Put the raw chicken tenders in the bag and shake to coat. Line a cookie sheet with aluminum foil and spray with non-stick cooking spray. Lay your coated chicken down and cook in the preheated 425 degree oven for about 10 minute until cooked thru.About ¾ lb of chicken tenders or boneless chicken breast cut into tender size pieces, ¼ cup of grated parmesan cheese, 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 tablespoon dried parsley, ½ teaspoon thyme, ½ teaspoon rosemary, Salt and pepper
- Now back to the sauce. Pour the pot of boiled sun dried tomatoes into a blender or food processor and puree. (This is when the little guy walked in to smell the glorious smell!)
- At this point your pasta should be done. Drain and toss with the pureed tomatoes.
- Pull the chicken out of the oven and serve the pasta with 2-3 chicken tenders.
Nutrition
Calories: 422kcalCarbohydrates: 64gProtein: 34gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 59mgSodium: 266mgPotassium: 1994mgFiber: 6gSugar: 18gVitamin A: 469IUVitamin C: 23mgCalcium: 174mgIron: 6mg
Tried this recipe?Let us know how it was!