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Recipe Heather Teoh of Eat the Wind

Pasta with Chicken Marinara Sauce

This meat sauce is hearty, rich and very tasty!  It’s a dinner you can throw together easily after a busy day at work or a busy day of fun. You get protein from the chicken, and antioxidants and vitamins from the carrots, tomato, and garlic. It’s an easy and nutritious meal that the whole family will enjoy!

Yield: Serves 4-6

Pasta with Chicken Marinara Sauce


  • 2 Tbs extra virgin olive oil
  • 6 cloves garlic, finely chopped
  • 1 medium carrot (½ cup), diced
  • 1/2 cup yellow onion, diced
  • 1 pound ground chicken
  • One 15 oz can tomato sauce
  • One 6 oz can tomato paste
  • 1 tsp dried Italian herbs
  • 1 tsp fennel seeds
  • Cracked black pepper to taste
  • 12 oz whole grain fusilli pasta*


In a sauté pan, add the extra virgin olive oil over medium heat. Add the garlic and sauté for about a minute. Add the diced carrot and onion and sauté for about 5 minutes until the vegetables are soft but not browned. Stir constantly.

Add the chicken and cook until browned. Add the tomato sauce, tomato paste, Italian herbs, and fennel seeds; stir together. Lower the heat to simmer for about 10 minutes.

Boil a pot of water over high heat. Cook the fusilli pasta for about 10 minutes for an al dente texture.

Ladle sauce over pasta and serve immediately.

*You may substitute fusilli with other types of pasta but I find that its curves capture meat sauce really well.


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