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Penne with Chicken and Vegetables
Number of Servings: 6
Serving Size: about 2 cups
This tasty meal provides protein, carbohydrate, and veggies, all in one dish.
|uncooked penne pasta||9|
|cooking spray||1 ea|
|boneless, skinless chicken breasts, cut into 1-inch strips||1|
|olive oil||1 Tbsp|
|broccoli florets||2 cup|
|medium red bell peppers, sliced into thin strips||2 ea|
|medium yellow squash, sliced||2 ea|
|14-ounce can no-salt-added diced tomatoes, juice drained||1 ea|
|white wine||0.25 cup|
|dried basil||0.50 tsp|
|dried oregano||0.50 tsp|
|ground black pepper||0.25 tsp|
|grated Parmesan cheese||0.25 cup|
Cook pasta according to package directions, omitting salt.2:
Coat a large nonstick skillet with cooking spray. Over medium-high heat, cook chicken strips for approximately 3–5 minutes or until done. Remove from pan and set aside.3:
Add olive oil to pan. Sauté broccoli, red peppers, and squash 3–4 minutes. Add tomatoes, wine, herbs, salt, and pepper. Cook for 5–7 more minutes.4:
Toss chicken and vegetable mixture with drained, cooked penne pasta. Sprinkle with Parmesan cheese.
|Calories from Fat 61|
|Total Fat 7g|
|Saturated Fat 2g|
|Dietary Fiber 5g|
|Vitamin A 2%|
|Vitamin C 2%|
|Folic Acid 2%|
|Dietary Exchange 2 Starch 2 Vegetable 2 Lean Meat|
Healthy Calendar Diabetic Cooking
American Diabetes Association
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