In-season, fresh asparagus, bite-size chicken breast, red bell peppers and mushrooms are the stars of this nutritious and satisfying meal. Whole-grain rotini adds an extra boost of fiber — and flavor!
- 1 large red bell pepper
- 8 ounces whole-grain rotini pasta
- 2 tablespoons extra-virgin olive oil
- 1 pound fresh asparagus, ends trimmed, cut into 2–2 1/2-inch pieces
- 1 pound cooked chicken breast (skinless and boneless), cut into bite-size pieces
- 1 teaspoon minced garlic
- 1/2 pound fresh mushrooms, sliced
- 1 1/4 cups fat-free low-sodium chicken broth
- 1 1/2 teaspoons fresh thyme
- 1/4 cup grated Romano cheese
- Black pepper to taste
Cut bell pepper into approximately 2 1/2-inch pieces and arrange pieces on a broiler-safe pan. Place in broiler, and broil until flesh is soft and skin has some browning. Remove and let cool. Once cool, cut into strips. Bring at least 2 quarts of water to a boil, add rotini, and cook for about 8–10 minutes. Drain and reserve in a bowl. Heat olive oil in a large nonstick skillet on medium heat. Add asparagus and sauté for 2 minutes. Add chicken breast and garlic and stir constantly for about 1 minute more to heat (if sticking occurs, add 2 tablespoons of the chicken broth rather than more oil). Quickly add mushrooms, red pepper, chicken broth, and thyme. Heat until just about boiling then quickly add reserved pasta and combine with a slotted spoon or spatula. Carefully transfer mixture into a large pasta or serving dish and top with Romano cheese and black pepper.
Yield: 4 servings.
Serving size: 1 1/2 cups.
Nutrition Facts Per Serving:
Calories: 448 calories, Carbohydrates: 50 g, Protein: 35 g, Fat: 12 g, Saturated Fat: 3 g, Cholesterol: 80 mg, Sodium: 690 mg, Fiber: 8 g
Exchanges per serving: 4 lean meat, 2 1/2 starch, 2 vegetable. Carbohydrate choices: 3.
This recipe was developed by Kathleen Stanley, a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.