Chicken and asparagus tossed with penne

Dietician's Tip

Goat cheese has a tangy flavor. Feta can be substituted for it in this recipe.

Ingredients

  • 1 1/2 cups uncooked whole-grain penne pasta
  • 1 cup asparagus, cut into 1-inch pieces
  • 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
  • 2 cloves garlic, minced
  • 1 can (14.5 ounces) diced tomatoes, no salt added, including juice
  • 2 teaspoons dried basil or oregano
  • 1 ounce soft goat cheese, crumbled (about 1 tablespoon)
  • 1 tablespoon Parmesan cheese

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.

In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.

In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.

Serving Information

Serves 2

Nutritional analysis per serving

Calories: 433
Total carbohydrate: 54 g
Cholesterol: 75 mg
Dietary fiber: 11 g
Monounsaturated fat: 2 g
Protein: 34 g
Saturated fat: 4 g
Serving size: About 2 1/2 cups
Sodium: 140 mg
Total fat: 9 g

DASH Eating Plan Servings

Grains and grain products: 3
Meats, poultry and fish: 3
Vegetables: 3

Diabetes Meal Plan Choices

Meat and meat substitutes: 3
Nonstarchy vegetables: 3
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1
Vegetables: 3

Last Updated Aug 9, 2019


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