Bow Tie Pasta with Chicken and Broccoli

Bow Tie Pasta with Chicken and Broccoli

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From: Diabetic Living Magazine

Light mayonnaise makes an easy sauce for the chicken and pasta. It also helps keep the fat and calories down in this recipe.

Ingredients 6 servings

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  • 8 ounces dried whole-grain or regular bow tie or penne pasta (about 2- ½ cups)
  • 3 cups broccoli florets
  • 4 skinless, boneless chicken breast halves (1 to 1- ¼ pounds total), cut into bite-size pieces
  • 1 teaspoon adobo seasoning (see Tips)
  • 2 tablespoons olive oil, margarine, or butter
  • 1 clove garlic, minced
  • ¼ cup light mayonnaise or salad dressing
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons finely shredded Parmesan cheese

Preparation

  • Prep

  • Ready In

  1. In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan.
  2. Meanwhile, in a medium bowl, combine chicken pieces and adobo seasoning; toss to coat. In a large skillet, heat oil over medium-high heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.
  3. Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.
  4. To serve, top with shredded Parmesan cheese.
  • Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutrition information

  • Serving size: 1½ cup
  • Per serving: 309 calories; 9 g fat(1 g sat); 4 g fiber; 30 g carbohydrates; 26 g protein; 48 mg cholesterol; 399 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 2½ lean protein, 2 starch, 1 fat, ½ vegetables

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