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Recipe: Chicken and asparagus tossed with penne

Recipe: Chicken and asparagus tossed with penne

This pasta dish uses goat cheese, which has a soft, creamy texture and a slightly tangy flavor.

Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as feta or Romano.


Directions

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, basil or oregano 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.


Ingredients
  • 1 1/2 cups uncooked whole-grain penne pasta
  • 1 cup asparagus, cut into 1-inch pieces
  • 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
  • 2 cloves garlic, minced
  • 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
  • 2 teaspoons dried basil or oregano
  • 1 ounce soft goat cheese, crumbled
  • 1 tablespoon Parmesan cheese

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories415 
Carbohydrate56 g 
Cholesterol63 mg 
Fiber11 g 
Monounsaturatedfat2 g 
Potassium 
Protein32 g 
Saturatedfat3 g 
ServingsizeAbout 2 1/2 cups total 
Sodium276 mg 
TotalFat7 g 

2013-07-16

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