EAT RIGHT
Chicken/Asparagus with Penne
1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese
- Fill a large pot 3/4 full with water and bring to a boil.
- Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside
- In a pot fitted with a steamer basket, bring 1 inch of water to a boil
- Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
- Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat.
- Cook until the chicken is golden brown, about 5 to 7 minutes
- Add the tomatoes, including their juice, and simmer 1 minute more.
- In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
- To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese.
- Serve immediately.
Serves 2
Each serving contains:
Calories 455, Cholesterol 81 mg, Protein 41 g, Sodium 240 mg, Carbohydrate 55 g Fiber 6.5 g, Total fat 8 g, Potassium 462 mg, Saturated fat 3.5 g, Calcium 125 mg
Monounsaturated fat 2 g
Each serving counts as 3 whole grains, 2 vegetables, 3 high protein
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