• 1 chicken breast
• Olive oil
• 2 to 3 ounces dry whole wheat penne or other whole wheat pasta
• 1 cup tomato sauce
• Romaine lettuce
• Tomato , sliced
• Red pepper , sliced
• Fat-free Italian salad dressing

Cut chicken into small pieces and panfry with olive oil, or grill whole and cut into small pieces when cooked. Boil 2 to 3 cups of water. Add pasta and cook for 10 minutes. In a small pot, heat pasta sauce for 5 to 10 minutes on medium heat. Prepare small side salad with the Romaine lettuce, tomatoes, red peppers and fat-free salad dressing. Drain the cooked pasta and add the chicken and pasta sauce to the pot. Stir for 2 to 3 minutes so that the sauce can absorb into the chicken and the pasta. Serve it on a plate with the side salad.

Tips: New low-carb pastas are also a good choice. And indoor grills like the George Foreman Grill are excellent ways to grill meat quickly and without using extra oils.