Garlic Chicken Spaghetti



  • 8 oz. whole-wheat spaghetti
  • 2 Tbsp all-purpose flour
  • 1/4 tsp garlic powder
  • 1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
  • 2 Tbsp olive oil, divided
  • 1/2 cup sun-dried tomatoes (not oil-packed)
  • 1/2 cup boiling water
  • 1 8-oz container mushrooms, washed and sliced
  • 3 garlic cloves, minced
  • 1/3 cup fat-free, less-sodium chicken broth
  • 1 tsp dried parsley
  • 1/4 tsp dried basil
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 1/8 tsp crushed red pepper, optional
  • 1/4 cup Parmesan cheese


  1. Cook spaghetti according to package directions, without added salt or fat.

  2. In a plastic bag, combine flour and garlic powder.
  3. Add chicken and shake to coat.
  4. Shake off excess coating from chicken.

  5. In a large skillet over medium heat, sauté half of chicken in 1 Tbsp oil until no longer pink, stirring frequently. (Flour coating may stick to pan.)
  6. Remove to a clean plate and repeat with remaining 1 Tbsp oil and remaining chicken.

  7. Meanwhile, chop tomatoes into bit-sized pieces and place in a small heat-safe bowl.
  8. Add boiling water and let stand 5 minutes.
  9. Drain off any remaining liquid.

  10. Add all chicken to pan along with mushrooms, garlic, broth, parsley, basil, salt, pepper, and red pepper, if desired.
  11. Continue cooking until mushrooms begin to shrink and broth thickens into a light sauce.

  12. Stir in the tomatoes and heat through, about 2-3 minutes.

  13. Add cooked spaghetti and cheese and toss to coat.


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