Chicken Pasta Primavera

Chicken Pasta Primavera

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From: Diabetic Living Magazine

Ready in under an hour, this pasta and veggie dish is perfect for any night of the week!

Ingredients 2 servings

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Original recipe yields 2 servings
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Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons olive oil
  • ¼ cup chopped onion
  • 1 clove garlic, minced
  • 2 cups cauliflower florets
  • ½ cup reduced-sodium chicken broth
  • ¼ cup water
  • 3 tablespoons finely shredded Parmesan cheese
  • ⅛ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 ounces dried whole grain spaghetti or linguine
  • 2 cups broccoli florets, 1-inch asparagus pieces and/or coarsely chopped yellow summer squash
  • ¾ cup bite-size strips red sweet pepper
  • Nonstick cooking spray
  • 4 chicken breast tenderloins (8 oz. total), halved crosswise
  • 2 tablespoons snipped fresh basil
  • Lemon zest (optional)

Preparation

  • Prep

  • Ready In

  1. For sauce, in a small saucepan heat oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until tender; cool slightly. Transfer to a food processor. Add the water, cheese, salt and black pepper. Cover and process until smooth.
  2. Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving ¼ cup of the pasta cooking water.
  3. Coat a 10-inch skillet with cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165°F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water if needed to reach desired consistency. Serve topped with basil and, if desired, lemon zest and additional cheese.

Nutrition information

  • Serving size: 2 cups
  • Per serving: 451 calories; 12 g fat(3 g sat); 9 g fiber; 45 g carbohydrates; 42 g protein; 154 mcg folate; 88 mg cholesterol; 9 g sugars; 2,590 IU vitamin A; 158 mg vitamin C; 190 mg calcium; 5 mg iron; 527 mg sodium; 1,183 mg potassium
  • Nutrition Bonus: Vitamin C (263% daily value), Vitamin A (52% dv), Folate (38% dv), Iron (28% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 vegetable, 2 starch, 4 lean protein, 1 fat

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