Friday, October 30, 2009

Bow Tie Pasta with Chicken and Broccoli - 30g Carbs, 4g Fiber

Share and Bookmark
| | more...


[Suggestion: Use whole grain pasta OR Dreamfields brand.}

From: www.diabeticlivingo nline.com 

Mayonnaise makes a terrific no-fuss sauce for the chicken and pasta. 
What's more, using light mayonnaise rather than regular helps keep 
the fat and calories down.

8 oz dried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)
3 cups broccoli florets
4 skinless, boneless chicken breast halves (1 to 1-1/4 lb total), cut
into bite-size pieces
1 tsp adobo seasoning*
2 Tbsp olive oil, margarine, or butter
1 clove garlic, minced
1/4 cup light mayonnaise or salad dressing
1/8 tsp ground black pepper
2 Tbsp finely shredded Parmesan cheese

1. In a Dutch oven, cook pasta according to package directions, except 
add broccoli for the last 5 minutes of cooking. Drain well. Return to 
hot pan.

2. Meanwhile, in a medium bowl, combine chicken pieces and adobo 
seasoning; toss to coat. In a large skillet, heat oil over medium-high 
heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 
4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.

3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in 
the mayonnaise and pepper. Cook over low heat until heated through, 
stirring occasionally.

4. To serve, top with shredded Parmesan cheese. 

*Test Kitchen Tip: 
Look for this seasoning blend at a market that specializes 
in Hispanic foods.

Servings: 6 
Serving Size: 1 1/2-cup
Nutrition per Serving:
309 Calories, 9g Total Fat, 1g Saturated Fat, 48mg Cholesterol, 
399mg Sodium, 30g Carbs, 4g Fiber, 26g Protein 

Diabetic Exchanges: 2 Starch, 1/2 Vegetables, 2 1/2 Very Lean Meat, 1 Fat

Related Posts :

nonveg
Chicken


Labels: , ,

0 comments:

Post a Comment

Subscribe to: Post Comments (Atom)