Add flour to a plate and sprinkle with salt and pepper to taste. Roll the chicken breasts in the flour mixture, making sure all sides are covered. Shake off excess and set aside.

Heat oil in a medium-size nonstick skillet over medium-high heat. Add chicken and brown 3 minutes. Turn and brown 3 more minutes.

Add marinara sauce, garlic, and hot pepper sauce. Mix to combine ingredients. Bring to a simmer, cover with a lid, and simmer 2 minutes; do not boil. A meat thermometer inserted into chicken should read 165°F.

Add salt and pepper to taste. Sprinkle parmesan cheese on top.

Exchanges/Food Choices: 1 other carbohydrate, 5 1/2 lean protein, 1 fat

Per serving: Calories 350, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g,

Monounsaturated Fat 5 g, Cholesterol 135 mg, Sodium 200 mg, Potassium 1020 mg,

Total Carbohydrate 16 g, Dietary Fiber 3 g, Sugars 7 g, Protein 43 g, Phosphorus 455 mg

Bring a large pot filled with 3–4 quarts water to a boil.

Add the pasta and cook 3–4 minutes if fresh, 10 minutes if dried, or according to package instructions. Remove 2 tablespoons cooking water to a bowl and set aside.

Drain pasta. Add the olive oil to the reserved water and mix. Add pasta and basil to bowl and toss well. Add salt and pepper to taste.

Divide between 2 dinner plates, and spoon the chicken and sauce on top.

Exchanges/Food Choices: 2 starch, 1 fat

Per serving: Calories 240, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g,

Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 140 mg,

Total Carbohydrate 43 g, Dietary Fiber 5 g, Sugars 2 g, Protein 9 g, Phosphorus 150 mg