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CHICKEN PESTO AND PASTA (from www.drkoop.com)
A low-fat variation of traditional pesto teamed with chicken and pasta to make a delicious entree rich in beta carotene, vitamin C and folate.
INGREDIENTS:
- 6 ounces rotini pasta, uncooked
- 1 cup firmly packed fresh spinach leaves
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon chopped fresh basil
- 1 tablespoon toasted pine nuts
- 1 clove garlic, minced
- dash cayenne pepper
- 1/2 cup plain nonfat yogurt
- 4 (4 ounce) boneless, skinless chicken breast halves
- vegetable cooking spray
1. Cook pasta according to package directions. Drain, set aside and keep warm.
2. Combine spinach and next five ingredients in a food processor or blender and process until smooth. Pour into a small bowl, and stir in yogurt.
3. Slice chicken breasts diagonally across the grain into 1/4 inch strips. Coat a large skillet with cooking spray; place over medium-high heat until hot. Add chicken and saute until browned. Stir in spinach mixture. Cover and simmer 5 minutes until thoroughly heated and chicken is tender, being careful not to boil.
4. Add cooked pasta to skillet and toss gently to combine.
Yield -- 6 servings
Per serving:
Calories 228
Protein 24 g
Fat 4 g
Carbohydrate 23 g
Sodium 104 mg
Diets -- Appropriate for the following diets: healthy family, heart healthy, diabetes
Menu Ideas -- Serve with crusty whole grain bread and tomato salad (coarsely chopped fresh tomatoes, thinly slice Vidalia onions and reduced-fat olive oil vinaigrette).
Sharon Howard, R.D., M.S., C.D.E. FADA
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