Wednesday, March 9, 2011

Christmas Pasta

This really has absolutely nothing to do with Christmas except that the veggies are red and green and it reminded me of Christmas...which I love...so that's what I named it!  This is a one dish dinner entree that has protein, starch and veggies all in one - one of my favorites that we have had recently.  It was really easy and tasted like it had a cream sauce (a.k.a Fat Sauce - well maybe that's a little harsh, but there are definitely better options than cream sauce) but it didn't!  I didn't change much from the original recipe, just a few minor things.  For a 2 cup serving - which is a pretty good sized serving - it will cost you about 500 calories - not too bad...and no one says you have to eat 2 cups if you are looking for lower calories...just saying...

Don't be deceived by the kind of long ingredient list...

1-1.5 lb raw boneless, skinless chicken breast cut into bite sized pieces
1/4 tsp salt
1/2 tsp pepper
2 Tbsp butter, divided (I prefer a light, unsalted kind)
1 small onion, diced
3 garlic cloves, minced
1/4 tsp crushed red pepper flakes (or more if you like spicy...but I'm a wimp!)
1/4 tsp oregano (from the original recipe, but I didn't have any so I used Italian seasoning)
2 cups fat free low sodium chicken broth
1 cup skim milk
2 1/2 cups uncooked whole wheat pasta (I used spirals, but whatever shape you have/like will work)
1 bunch of broccoli, tops cut off
1 sweet red pepper, 1-2 inch strips
1/2 c parmesan cheese

OK...season the chicken with salt and pepper, saute in 1 tbsp butter in large skillet until no longer pink.


Remove chicken from skillet onto a plate.  Using the same skillet, saute the onion in the other tablespoon of butter until tender.



Add the garlic, red pepper flakes, oregano (or Italian seasoning) and cook for 1 more minute.


Add chicken broth and milk, bring to a boil.


Once boiling, add pasta and cook until tender - about 8-10 minutes. 


After about 3-5 minutes of the pasta boiling, add the broccoli and red pepper. 


Once the veggies are tender, add the chicken back to the skillet and sprinkle with Parmesan cheese.


ENJOY!

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