Chicken-Pasta Toss
Source of Recipe
Janey
Recipe Introduction
This restaurant-style recipe uses simple, on-hand ingredients to make an extraordinary meal. With just 4 grams of fat and 221 calories per serving, it's a smart dinner choice for a diabetic diet.
List of Ingredients
Chicken-Pasta Toss
12 ounces skinless, boneless chicken breast halves
6 ounces dried multigrain or whole grain penne pasta
1 tablespoon olive oil or canola oil
4 cloves garlic, minced
1/4 teaspoon crushed red pepper
2 cups broccoli florets
1 14 1/2 ounce can diced tomatoes with
green pepper, celery, and onions, untrained
1 tablespoon snipped fresh basil or oregano
Shaved Parmesan cheese (optional)Recipe
1. Cut chicken into bite-size strips; set aside. Cook pasta according to package directions. Drain.
2. Meanwhile, in a large nonstick skillet heat oil over medium-high heat. Add garlic crushed red pepper; cook and stir for 30 seconds. Add broccoli; cook and stir for 3 minutes more. Remove broccoli from skillet.
3. Add chicken to the hot skillet; cook and stir for 3 to 4 minutes or until no longer pink. Return broccoli to the skillet. Add untrained tomatoes and drained pasta. Cook, stirringoccasionally, until heated through.
4. To serve, divide pasta mixture among four shallow bowls. Sprinkle with basil and, if desired, Parmesan cheese.
6 (1-1/3 cups each) servings
Nutrition Facts Per Serving:
Servings Per Recipe: 6
Calories: 221
Protein(gm): 20
Carbohydrate(gm): 27
Fat, total(gm): 4
Cholesterol(mg): 33
Monosaturated fat(gm): 2
Dietary Fiber, total(gm): 3
Sugar, total(gm): 5
Vitamin A(IU): 340
Vitamin C(mg): 31
Thiamin(mg): 0
Riboflavin(mg): 0
Niacin(mg): 7
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 81
Cobalamin (Vit. B12)(µg): 0
Sodium(mg): 242
Potassium(mg): 355
Calcium(DV %): 61
Iron(DV %): 2
Diabetic Exchanges:
Vegetables(d.e): 1
Starch(d.e): 2
Lean Meat(d.e): 2
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