A rich sun-dried tomato sauce brings warm, new flavor to pasta, chicken, Portobello mushrooms and peas in this hearty and healthful meal-in-one. —Healthy Cooking Test Kitchen
CATEGORY: Lower Fat
TIME: Prep: 10 min. Cook: 25 min.
1 cup water
1/4 cup white wine or reduced-sodium chicken broth
1 teaspoon reduced-sodium chicken bouillon granules
2 boneless skinless chicken breast halves (6 ounces each)
2 cups uncooked penne pasta
1 cup sliced baby portobello mushrooms
1 cup sun-dried tomatoes (not packed in oil), cut in half
3 Tablespoons chopped shallots
1 Tablespoon cornstarch
1/2 cup fat-free milk
1/4 cup tomato paste
1/2 teaspoon salt
1 cup (4 ounces) shredded Parmesan cheese
1 cup frozen peas, thawed
2 Tablespoons minced fresh basil or 2 teaspoons dried basil
In a large nonstick skillet, bring the water, wine and bouillon to a boil.
Reduce heat; carefully add chicken.
Cover and cook for 15 minutes or until a meat thermometer reads 170° F.
Meanwhile, in a large saucepan, cook pasta according to package directions.
Remove chicken from the pan, reserving the cooking liquid; set chicken aside to cool slightly.
Add the mushrooms, tomatoes and shallots to the cooking liquid.
Bring to a boil.
Reduce heat; simmer, uncovered, for 5 minutes or until tender.
Combine the cornstarch, milk, tomato paste and salt until smooth; stir into the pan until blended.
Bring to a boil.
Cook and stir for 2 minutes or until thickened.
Shred chicken with two forks; add to the sauce.
Drain pasta; add to sauce.
Add the cheese, peas and basil; cook and stir until heated through.
Yield: 6 servings.
Posted by Sass
One serving: 1-1/3 cups
Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 41 mg
Sodium: 739 mg
Carbohydrate: 32 g
Fiber: 4 g
Protein: 24 g
Diabetic Exchange: 3 very lean meat, 2 vegetable, 1-1/2 starch, 1/2 fat.