Although this dish is delicious if served immediately, the chicken and noodles absorb even more flavors if the mixture has time to stand for a while.

　　

Ingredients

serves 4, heaping 1 3/4 cups per serving

　　Cooking spray

　　12 ounces chicken tenders, all visible fat discarded

　　1 cup fat-free, low-sodium chicken broth

　　1/4 cup no-salt-added ketchup and 1 1/2 tablespoons no-salt-added ketchup, divided use

　　1 teaspoon dried oregano, crumbled

　　1/2 teaspoon salt and 1/4 teaspoon salt, divided use

　　3 cups frozen chopped green bell pepper; 2 large green bell peppers, thinly sliced; or 1 large green bell pepper and 2 poblano chiles, thinly sliced

　　2 cups frozen chopped onion or 1 large onion, thinly sliced (yellow preferred)

　　1 14.5-ounce can no-salt-added diced tomatoes, undrained

　　4 ounces dried no-yolk noodles

　　

Step 1

Lightly spray a Dutch oven with cooking spray. Cook the chicken over medium-high heat for 3 minutes, stirring frequently.

　　

Step 2

Meanwhile, in a small bowl, whisk together the broth, 1/4 cup ketchup, oregano, and 1/2 teaspoon salt.

　　

Step 3

Increase the heat to high. Stir in the bell pepper, onion, tomatoes with liquid, noodles, and broth mixture. Bring to a boil. Reduce the heat and simmer, covered, for 13 minutes, stirring occasionally. Remove from the heat.

　　

Step 4

Stir in the remaining 1 1/2 tablespoons ketchup and remaining 1/4 teaspoon salt. Let stand for about 15 minutes to absorb flavors, if desired.

　　

nutrition information

Step 5

(Per Serving)

　　

Step 6

Calories: 283

　　

Step 7

Total Fat: 1.5g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 49mg

　　

Step 13

Sodium: 577mg

　　

Step 14

Carbohydrates: 39g

　　

Step 15

Fiber: 4g

　　

Step 16

Sugars: 14g

　　

Step 17

Protein: 26g

　　

Step 18

Dietary Exchanges

　　

Step 19

1 1/2 Starch

　　

Step 20

3 Vegetable

　　

Step 21

2 1/2 Very Lean Meat

　　American Heart Association Quick & Easy Meals