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Scrumptious Veggie Noodles with Sun-Dried Tomato Sauce and Chicken

“I first made this recipe with my great aunt Maria. My favorite part was pounding out the chicken, because it was fun and it made the chicken tender and juicy,” says Josie. “My baby brother likes the carrot noodles best. I decided to use veggies for the noodles so the meal would be healthier. I would serve this meal with a glass of low-fat milk and a spinach salad to complete my plate.” - Josie Roll, Age 8, Idaho


Makes 8 to 10 servings


For the Sauce:

  • 1 tablespoon olive oil
  • 5 garlic cloves, peeled and minced
  • ¼ cup finely chopped fresh basil
  • 1 teaspoon dried oregano
  • 1 ¾ pounds chopped heirloom and cherry tomatoes
  • 1 cup low-sodium chicken broth
  • ½ cup sun-dried tomatoes
  • ½ teaspoon salt
  • ½ teaspoon pepper

For the Chicken:

  • 4 skinless, boneless chicken breasts, quartered
  • ½ cup brown rice flour or whole-wheat flour
  • Salt and pepper to taste
  • 2 tablespoons olive oil

For the Noodles:

  • 3 carrots, peeled
  • 4 zucchini, ends cut off
  • 3 summer squash, ends cut off
  • Salt and pepper to taste
  • 1 tablespoon olive oil

For the Bread:

  • ¼ cup olive oil
  • 8 garlic cloves, peeled and minced
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • Salt and pepper to taste
  • 1 loaf multigrain bread, cut into 1-inch slices


  1. To make the Sauce: In a medium sauté pan heat the olive oil over medium heat. Add the garlic, basil, and oregano and sauté for about 3 minutes, or until fragrant. Add 1 pound of the chopped tomatoes and the broth and bring to a boil. Reduce the heat to a simmer, add the sun-dried tomatoes, salt, and pepper and cook about 20 minutes. About 10 minutes before serving, add the remaining tomatoes and cook until softened.
  2. To make the Chicken: One at a time, lay the chicken breasts between wax paper and pound out to ¼-inch thickness. On a plate, combine the brown rice flour, salt, and pepper. Lightly dredge the chicken in the flour mixture. In a nonstick sauté pan, heat the olive oil over medium heat. Add the chicken and sauté, flipping, until cooked through and light brown.
  3. To make the Noodles: Using a mandolin fitted with the appropriate blade attachment, slice the veggies into long thin strips. Season with salt and pepper. In a large nonstick pan, heat the olive oil over medium heat. Add the carrots and sauté for about 4 minutes, or until they start to soften. Add the remaining veggies and sauté 4 minutes more, or until they are all al dente.
  4. To make the Bread: Preheat the oven to 350°F. In a small bowl, combine the olive oil, garlic, oregano, basil, salt, and pepper. Place the bread slices on a large baking sheet and brush lightly with the olive oil mixture. Toast in the oven for 15 minutes, or until golden.
  5. To serve: Create a bed of noodles on each plate, top with chicken, and drizzle with sauce. Serve with the garlic bread. 

465 calories; 18g fat; 39g carbohydrates; 39g protein

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