3 1/2 ounces fine noodles (1 3/4 cups)
1 pound boneless skinless chicken breast halves
-- OR turkey breast tenderloin steaks 7 1/2 ounces canned tomatoes -- undrained
4 ounces canned sliced mushrooms -- drained
1/3 cup tomato sauce
1/4 cup dry red wine
1 tablespoon cornstarch
1 1/2 chicken broth cube
1/2 garlic clove -- minced
1/4 teaspoon dried basil -- crushed
3/4 cup small frozen whole onions
Advance preparation time: 30 minutes Final preparation time: 10 to 60 minutes
Cook noodles according to the directions on the package, except use 4 cups of hot water in a large pan. Drain and rinse with cold water, and drain again. Meanwhile, slice the chicken into 3/4-inch strips. Spray a cold, large non-stick skillet with cooking spray, add the chicken and cook over medium-high heat just until tender and no longer pink (about 4 minutes) turning the pieces occasionally. Drain the mushrooms. Cut up the tomatoes but remember to save the juice. In a saucepan, combine the tomatoes and juice, the drained mushrooms, tomato sauce, wine, cornstarch, bouillon granules, garlic, and basil. Cook and stir over medium-high heat until the mixture thickens and is bubbly. Cook and stir for another 2 minutes. Remove from heat. Stir in the chicken and the onions. Spoon the pasta to one side of 4 individual shallow baking dishes*. Spoon the tomato-chicken mixture on the other side. Cover with clear plastic wrap and then foil. Seal, label, and freeze.
*Use microwave-safe dishes if the casseroles will be reheated in the= microwave.
RE-HEATING: Conventional oven: Remove plastic wrap. Cover with foil. Bake frozen casserole, covered, in a 375=B0 F. oven for 1 hour or until heated through. Microwave oven: Remove foil. Cover with vented plastic wrap or wax paper. Cook on 70% power (medium-high) for 9 minutes (1 serving) or 16-18 minutes (2 servings) or until heated through, turning the dishes once.
Per serving: 276 Kcal 4g fat (0.8g sat fat) 11% CFF 749mg Na (31.7g PRO/3.3g FAT/26.7g CHO)