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The nutrition analysis is for this entire meal. Please be aware that nutrition values will be altered if substitutions
are made.
Ingredients:
1/2 cup rotini pasta noodles, uncooked, whole wheat
5 ounces boneless, skinless chicken breast, uncooked
1/8 tsp ground black pepper
4 fresh mushrooms, sliced
1 Tbsp chopped green onion
1 tsp margarine, trans fat free
1/2 cup fat free, low sodium chicken broth, divided
1 tsp lemon juice
2 Tbsp fat free sour cream
4 broccoli spears, fresh or frozen
1/8 tsp dried basil
2 cups mixed salad greens
1 tomato
2 tsp hulled, unsalted sunflower seeds
2 Tbsp fat free salad dressing
1/2 cup blueberries, fresh or frozen
Procedure:
Cook pasta according to package directions, drain and keep warm. Cut chicken into one inch pieces and season with
pepper and set aside. Melt margarine in a medium skillet and brown chicken pieces, about 5 minutes, adding up to 2 Tbsp
of chicken stock if needed, to prevent sticking. Add mushroom slices 4 Tbsp of chicken stock and lemon juice, bring
to a boil, reduce heat, cover and simmer for 15-20 minutes. Stir in sour cream and chopped onions, just before serving.
Meanwhile, steam broccoli in remaining 2 Tbsp of chicken stock, stovetop or microwave, until crisp-tender, and sprinkle with
dried basil. Prepare salad of mixed greens and tomato wedges, toss with sunflower seeds and dressing. Chicken
should be done, serve chicken and sauce over warm pasta with salad and blueberries for dessert.
Serving Size: The entire meal contains approximately
600 calories, 12 g fat (2.5 g saturated), 78 g carbohydrates, 49 g protein, 600 mg sodium, 80 mg cholesterol, 15 g dietary
fiber
1 servings
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