Italians love all kinds of sauces for their pasta. Depending on the region of Italy, the sauces are always based on the freshness of the harvest that day. Eggplant, Tomato, Italian Peppers, Mushrooms and Zucchini are plentiful throughout Italy. And of course Pasta is always the star everyday. Roasted Eggplant and Tomatoes are the foundation of our sauce with beautifully roasted chicken breasts. Layered over a generous portion of Fettuccine, you’ll have a meal that will make you think Italy has come home to you… The average dish of this type starts out at over 475mg’s of sodium and of course goes up from there. Salt is a vital part of our daily diets. It helps make our bodies function. Too much salt makes our bodies malfunction… At 207 mg’s of sodium, you will love the flavor and the old world feeling of a meal made well…
Recipes Designed To Help Lower Your Sodium For Life
A Heart Healthy Life Style
1 ½- pounds Chicken Breast – no skin or bone
1 - TbspMama’s Poultry Rub
1 - med Onion – chopped
4 - cloves Garlic – chopped
4 - large Tomatoes - sliced into ½” rounds
1 - large Eggplant – sliced into ½” rounds
4 - med Italian Pepper or ½ Red Bell Pepper
1 - large Zucchini – cut into ½” rounds
10 - medium Crimini Mushrooms – sliced thick
2 - TbspExtra Virgin Olive Oil
4 - squirts Olive Oil Spray
1 - cup Water
½ - cup Red Wine
1 - tsp No-Salt Seasoning (Kirkland)
1 - tsp Basil – dried
1 - tsp Oregano – dried
2 - tsp Parsley - dried
¼ - tsp Sea Salt
¼ - tsp Ground Black Pepper
½ - pound - Fettuccine
2 - TbspParmigiano Reggiano Cheese
It’s important to prepare all of your ingredients before you start to cook.
Do all of your chopping, grating and pre-measuring, and you will have a great meal that is easy to make.
and Zucchini into ½” rounds. Cut Italian peppers into ½” rounds or Red Bell Peppers into 1” pieces. Cut Mushrooms into ½” slices
Let's get Cook' n...
Pre-heat oven to 425 degrees f.
Place aluminum foil on a baking sheet and squirt with olive oil spray. Season sheet with no-salt seasoning.
Place on seasoned sheet: Eggplant, Italian Peppers, Mushrooms. Brush olive oil on eggplant. Squirt peppers and mushrooms with olive oil spray. Sprinkle no salt on top of the other vegetables. Follow the same steps for the Tomatoes and Zucchini.
Place the vegetables into the oven and roast for 40 minutes. Remove roasted vegetables from the oven.
Place into food processor tomatoes and pulse several times until smooth. Place the eggplant on top of processed tomatoes
(Reserve a few for garnish) Pulse several times until you have a smooth puree
Place a large skillet on the stove. Add olive oil (and optional 1/8 tsp red pepper flakes.) It gives a nice heat to the dish.
Heat skillet to medium low then place onions in skillet and saute for 5 minutes till soft and translucent. Add garlic and cook for
2 minutes more. Add Basil & Oregano,no-salt seasoning then add Tomato Eggplant puree mixture.
Pour in wine and mix. Add tomato paste and blend into sauce ( about 2 minutes). Add Parsley, Sea salt then mix and simmer for 15 minutes on low.
Place the roasted Veggies into the sauce. Reserve a few veggies for garnish. Mix into sauce. Add chicken pieces then gently mix into sauce (You do not want to break up the large pieces of chicken)
Cover with lid and simmer on low for 15 minutes.
While the sauce is simmering... Time to cook the pasta
Place a pot with 6 quarts of water on the stove and bring water to a boil . Add Fettuccine pasta to the water. Stir the pasta in the water after a minute so that it doesn't’ stick. Cook the fettuccine for 7 to 8 minutes until al-dente (tender but firm) Not Mushy.
Note: Your pasta package will have a cooking time on it.
Each brand of pasta will be different, so it is important to follow the directions on the package
to properly cook a great pasta dish.
Drain the pasta into a colander / strainer. Place Fettuccine into serving plate. Place Sauce and Chicken on Top
Garnish with reserved roasted veggies. Sprinkle with a smidgen of Parmigiano Reggiano Cheese and serve...
Roasted Chicken in Tomato Eggplant Sauce
Mama Carol’s Poultry Rub
¼ cup brown sugar - ½ Tbsp dry mustard
⅛ tsp cayenne pepper - 1/16 tsp sea salt
½ tsp – paprika, onion powder, garlic powder
¼ tsp – ground black pepper, sage, poultry seasoning
Mix together in a bowl and sprinkle on your Poultry.