Healthier Recipe: Easy Chicken Pasta


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, undrained

1 tablespoon snipped fresh basil or oregano

Shaved Parmesan cheese (optional)

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 and 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 undrained tomatoes and drained pasta. Cook, stirring occasionally, until heated through.
4. To serve, divide mixture among four shallow bowls. Sprinkle with basil and, if desired, Parmesan cheese.

Nutrition Facts Per Serving:
Makes: 6        servings
Servings Per Recipe: 6
PER SERVING: 221 cal., 4 g total fat 33 mg chol., 242 mg sodium, 27 g carb. (3 g fiber, 5 g sugars), 20 g pro.

Diabetic Exchanges
Lean Meat (d.e): 2; Vegetables (d.e): 1; Starch (d.e): 1.5

Credit: Recipe and photograph from © Copyright 2014, Meredith Corporation. All Rights Reserved.


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