Ingredients

Scale

(Serves 4)

Pasta & protein:

8 oz penne, fusilli, or spaghetti (use GF pasta—you love gluten-free!)
1½ lbs boneless, skinless chicken breasts or thighs, cubed (you love high-protein!)
1 tbsp olive oil

Tomato-herb sauce:

1 (28 oz) can no-salt-added crushed tomatoes (you love low-sodium!)
1 cup cherry tomatoes, halved
4 garlic cloves, minced
1 small onion, finely diced
¼ cup fresh basil, chopped
2 tsp Italian seasoning
½ tsp red pepper flakes (optional—you love spicy!)
Salt & black pepper to taste (use reduced-sodium—you love low-sodium!)

Finish:

¼ cup grated Parmesan cheese (use reduced-sodium—you love low-sodium!)
Extra fresh basil
Optional: Sautéed spinach or mushrooms

Instructions

1. Sear chicken:

Heat olive oil in large skillet or Dutch oven over medium-high heat. Add chicken; cook 5–6 minutes until golden. Remove; set aside.

2. Sauté aromatics:

In same skillet, add onion; cook 3–4 minutes until soft. Stir in garlic; cook 30 seconds more.

3. Simmer sauce:

Add crushed tomatoes, cherry tomatoes, Italian seasoning, red pepper flakes, salt, and pepper. Bring to simmer; cook 8–10 minutes to meld flavors.

4. Cook pasta:

Add uncooked pasta and 1 cup water to sauce. Cover; simmer 10–12 minutes, stirring occasionally, until pasta is tender and liquid is absorbed.

5. Combine & serve:

Stir in cooked chicken, fresh basil, and optional greens. Top with Parmesan and extra basil.

💡 Pro Tips for Perfection:
✅ Use no-salt-added tomatoes—full sodium control (you love low-sodium!).
✅ Don’t drain pasta—cooks right in the sauce for maximum flavor.
✅ Low-sodium mastery (you love this!):
→ Use reduced-sodium cheese + skip added salt
→ Boost umami with extra garlic, basil, and a splash of balsamic vinegar
✅ Blood sugar friendly (you love this!):
→ Naturally low-glycemic—no added sugars!
→ Net carbs: 32g/serving
✅ Low-carb/keto option (you love this!):
→ Swap pasta for spiralized zucchini or hearts of palm noodles
→ Net carbs drop to 9g/serving
✅ Make ahead:
→ Keeps 4 days refrigerated (sauce may thicken—add splash of broth when reheating)

Storage & Serving Ideas

→ Fridge life: 4 days | Freezer: 3 months
→ Serving ideas:
→ As a weeknight dinner with garlic bread (or GF toast)
→ With a side salad for balance
→ For meal prep—portion into containers

Prep Time & Nutrition (per serving):