Ingredients:
1 cup cooked enriched or whole-wheat thin spaghetti noodles (1 ½ oz dry)
1 tsp canola or olive oil
Two 4-ounce skinless chicken breast
¼ cup tomato sauce
1 tsp low-sodium soy sauce
1 tsp Italian seasoning
¼ tsp crushed red pepper or to taste
2 tbsp fat-free Parmesan cheese

Heat oil in a medium sauté pan. Sprinkle chicken with ½ teaspoon Italian seasoning. Brown chicken over medium heat on both sides. Add tomato sauce, ½ teaspoon of Italian seasoning, soy sauce and crushed red pepper. Cover and simmer for 15 to 20 minutes or until chicken is cooked through. Add cooked noodles to pan and heat through. Serve. Top with grated fat-free Parmesan cheese.

Serves 2, 1 serving = 3 protein, ½ fat, 1 starch, 2 additional