If you're looking for a new way to enjoy chicken in 30 minutes or less, here's your answer. The vegetables and spices make this a great one-dish meal.
nonstick cooking spray
1 teaspoon corn oil
1 clove minced garlic (or more, to taste*)
1/4 cup diced onion
1 whole chicken breast (about 8 ounces), skin and bones removed, diced into bite-sized pieces
1 cup fresh, sliced mushrooms
1 small zucchini squash, quartered lengthwise and diced into bite-sized pieces
1 14-ounce jar low-sodium spaghetti sauce
1/2 cup water
1/8 teaspoon red pepper flakes
4 cups cooked pasta
Coat a large, nonstick skillet with nonstick cooking spray. Add oil and warm over medium heat. Add garlic and onion. Cook until onion turns clear (about 3 minutes), stirring often.
Add chicken and cook until no longer pink (about 7 minutes). Stir in mushrooms, zucchini, spaghetti sauce, water and red pepper flakes.
Reduce heat to low, cover and cook for 10 minutes, stirring occasionally.