Waist Watching Baked Chicken and Shells Marinara
Savor the perfect balance of indulgence and healthy eating with this Waist Watching Baked Chicken and Shells Marinara recipe, a wholesome twist on classic comfort food. Featuring tender, golden-seared boneless chicken breasts nestled in a bed of hearty whole-wheat pasta shells and smothered in a rich, low-sodium marinara sauce, this dish is baked to bubbly perfection with a generous layer of part-skim mozzarella cheese. Finished with fragrant fresh basil, a sprinkle of grated Parmesan, and a hint of optional red pepper flakes, this lighter Italian-inspired meal delivers big flavor without the guilt. Ready in just 50 minutes and packed with protein and fiber, it’s an ideal dinner for busy weeknights or family gatherings that keeps both your taste buds and your health goals happy.
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Recipe Information
Ingredients
- 2 pieces Boneless, skinless chicken breasts
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Garlic powder
- 1 tablespoon Olive oil
- 8 ounces Whole-wheat pasta shells
- 2 cups Low-sodium marinara sauce
- 1 cup Part-skim mozzarella cheese, shredded
- 0.25 cup Fresh basil leaves, chopped
- 2 tablespoons Grated Parmesan cheese
- 0.25 teaspoon Crushed red pepper flakes (optional)
Instructions
Preheat your oven to 375°F (190°C) and lightly grease a large baking dish with nonstick spray or a small amount of olive oil.
Season the chicken breasts on both sides with the salt, black pepper, and garlic powder.
In a large skillet, heat the olive oil over medium heat. Sear the chicken breasts for about 3-4 minutes on each side until golden brown (they don’t need to be fully cooked at this stage). Remove them from the skillet and set aside.
Cook the whole-wheat pasta shells in a large pot of salted boiling water according to the package instructions, but reduce the cooking time by 1-2 minutes to keep them slightly firm. Drain the pasta and set aside.
Spread 1 cup of marinara sauce in the bottom of the prepared baking dish. Arrange the seared chicken breasts on top of the sauce.
Add the drained pasta shells to the skillet used for searing the chicken. Toss them with the remaining cup of marinara sauce until evenly coated.
Spoon the sauced pasta shells around the chicken breasts in the baking dish, making sure they are evenly distributed.
Sprinkle the shredded mozzarella cheese over the chicken and pasta evenly. Cover the dish with foil.
Bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is fully melted and bubbly.
Remove the dish from the oven and let it sit for 5 minutes. Sprinkle the chopped basil, Parmesan cheese, and crushed red pepper flakes (if using) over the top before serving.
Serve warm and enjoy your Waist Watching Baked Chicken and Shells Marinara!
Nutrition Facts
Calories |
535 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 92 mg | 31% | |
| Sodium | 796 mg | 35% | |
| Total Carbohydrate | 54.7 g | 20% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 7.9 g | ||
| Protein | 44.1 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 286 mg | 22% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 808 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
