Perfect Pasta Primavera with Chicken
By Doreen D. and Ken D. from Revere High School, Revere, Massachusetts.
Description
This main dish is an Italian favorite. Perfect Pasta Primavera with Chicken is combination of fresh nutritious vegetables, lightely baked chicken and scrumptious whole wheat pasta; all sauted in a delicious olive oil and chicken broth sauce. This healthy meal contains grains, protein, vegetables and a small amount of olive. For extra flavor can can top your meal with a tablespoon of grated romano cheese which only adds 22 calories or 2.5 grams of fat.
Nutrition Facts
Serving size: 1 1/2 cups
| Calories | 354 |
| From Fat | 11.28% |
| From Saturated Fat | 1.99% |
| From Sugar | 0% |
| Sodium | 157mg |
Ingredients
| Ingredient | 6 servings | 50 servings |
|---|---|---|
| Boneless Breast of Chicken | 3 cups/1 1/2 lbs. | 18 cups/9 lbs. |
| Zucchini (with skin raw) | 1 1/ cups/9 oz. | 9 cups/72 oz. |
| Yellow Summer Squash (with skin raw) | 1 cup/6 oz. | 7 cups/42 oz. |
| Carrots (raw) | 2 cups/1/2 lb. | 10 cups/2 1/2 lbs. |
| Onion (raw) | 1/2cup/5 oz. | 2 cups/20 oz. |
| Fresh garlic | 1 tbs. | 5 tbs. |
| Olive Oil | 1/4 cup/4 oz. | 2 cups/16 oz. |
| Pam Spray with Olive Oil | lightly coat chicken | lightly coat chicken |
| Butter (with salt) | 1 tsp | 3 tsp. |
| Salt | 1/2 tsp | 2 tsp. |
| Pepper | 1 tsp. | 3 tsp. |
| Whole-Wheat Pasta (Dry) | 3 cups/3/4 lbs. | 20/5 lbs. |
| Low sodium chicken broth | 8oz./1 cup | 32 oz./4 cups |
Preparation
Directions
Clean and trim excess fat from the chicken breasts then cut into small pieces (bite size) Place chicken on a cookie sheet that has been sprayed with Pam. Once all chicken has been placed on sheet spray the top of the chicken with Pam. Bake at 350 degrees for 15-25 minutes While the chicken is baking – Cover the bottom with olive oil and sauté in a large frying pan: Add 1 pat of butter Add minced garlic Add chopped onion Add carrots Once onions and carrots soften, add chopped Squash and Zucchini
Once chicken is baked add to the vegetable mix and let cook for abut 5 minutes. Add the chicken and vegetable to the cooked whole wheat pasta.
Options:
Leave out the chicken for a vegetarian meal Add 2 lbs. of Shrimp instead of Chicken
0 comments