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Chicken and Artichokes with Pasta
Number of Servings: 4
Serving Size: 1 ¼ cups
Combine three shades of green in this healthy pasta dish. It’s so good and so good for you that it will quickly become a staple meal!
|¼ of oz dry whole-grain spaghetti noodles, broken in half||16|
|canola oil, divided||2 Tbsp|
|lb boneless skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces||0.75|
|½ of .75 oz can quartered artichoke hearts, drained||13|
|medium garlic cloves, minced||3|
|(about 1 oz) packed baby spinach||1 cup|
|½ chopped fresh basil leaves|
|¼ ( oz) grated Parmesan cheese||1 cup|
Cook pasta according to package directions, omitting any salt or fats.2:
Meanwhile, heat 1 tsp canola oil in a large nonstick skillet over medium heat, tilting to coat bottom. Add chicken and cook 4 minutes or until slightly browned, stirring frequently. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear. Transfer to a plate and set aside.3:
Add remaining canola oil and garlic to skillet and cook 15 seconds over medium heat. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend. Sprinkle with Parmesan.
|Calories from Fat 110|
|Total Fat 12g|
|Saturated Fat 2g|
|Dietary Fiber 4g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 1 ½ Starch 1 Vegetable 3 Lean Meat 1 Fat|
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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