Lemon-Pepper Chicken with Marinara over Pasta

This dish is delicious with fresh refrigerated pasta, but be sure to buy the reduced-fat variety. Better yet, try making your own homemade pasta. Yes, it can be time consuming, but the taste is well-worth the wait. Serve with a side of cooked spinach. Yummy!

1 pound boneless, skinless chicken breasts, all visible fat removed
Vegetable cooking spray
1/2 lemon
Freshly ground black pepper
8 to 9 ounces linguine or fettuccine pasta (try whole wheat or green spinach varieties for a healthy change)
1 cup low-fat meatless spaghetti sauce (recommend: Prego Healthy Heart, traditional flavor)
2 tablespoons fresh basil, chopped, or 1 tablespoon dried basil
1/2 teaspoon crushed red pepper flakes
1 teaspoon minced garlic
1 tablespoon dried parsley
1/2 cup grated Parmesan cheese

Preheat oven to 375 deg. F.

Rinse chicken and pat dry. Spray a glass baking dish with cooking spray. Arrange chicken breasts in a single layer in the baking dish. Squeeze juice from lemon half over chicken. Season generously with pepper. Cover with aluminum foil and bake for 15 to 20 minutes, or until chicken is tender and juices no longer run pink.

Meanwhile, in a large saucepan, cook linguine or fettucine according to package directions, but omit oil and salt.

In a medium saucepan, combine spaghetti sauce, red pepper flakes, basil, parsley, and garlic, and simmer over low heat for 5 minutes.

When chicken is done, remove from oven and preheat broiler. Spoon some spaghetti sauce over each chicken breast, and sprinkle each breast with 1/8 cup of Parmesan cheese. Place baking dish with chicken under preheated broiler for 1 to 2 minutes, or until Parmesan cheese is melted.

When pasta is done, drain in a colander, but do not rinse pasta. Divide pasta evenly onto 4 plates. Top pasta with sauce. Place one broiled chicken breast on top of pasta and serve with lots of napkins!

Makes 4 servings, 1/4 pound chicken and 1/2 cup pasta per serving.

Calories: 395
Protein: 34g
Carbs: 54g
Cholesterol: 62mg
Sodium: 267mg
Total fat: 4g
Saturated: 1g
Polyunsaturated: 1g
Monounsaturated: 1g