Chicken Scampi Penne
Source of Recipe
Holly Clegg
List of Ingredients
1 1/2 pounds chicken breast tenders
Salt and pepper
2 tablespoons olive oil
1/2 cup chopped red onion
1 teaspoon minced garlic
2 tablespoons all-purpose flour
1 cup fat-free chicken broth
2 tablespoons lemon juice
1/3 cup white wine or cooking wine
3 tablespoons capers, drained
1/3 cup chopped parsley
8 ounces penne pasta
1/3 cup coarsely chopped avocado
1/4 cup grated Parmesan cheese
Recipe
Season chicken to taste. In large nonstick skillet, heat oil and cook chicken until golden brown, about 5-6 minutes. Remove chicken from pan; set aside.
Add onion and garlic, stir 1 minute. Add flour, stirring 1 minute. Gradually add broth, lemon juice and wine, stirring. Bring to boil, reduce heat, cooking until slightly thickened. Return chicken to pan and add capers and parsley.
Meanwhile, cook pasta according to package instructions. Drain and toss with chicken mixture. Sprinkle with avocado and Parmesan cheese, and serve.
Spicy Advice: Try using whole wheat or multi-grain blend pastas to boost fiber. Any time a recipe calls for wine, broth may be substituted.
SERVES 4
Nutritional Info (per serving)
Calories 546
Fat 13g
Saturated Fat 3g
Cholesterol 103mg
Sodium 485mg
Carbohydrates 50g
Fiber 3g
Sugars 3g
Protein 50g
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