For people who are juggling the demands of work and family, the idea of cooking one low-fat meal and getting to eat it twice is incredibly appealing. This recipe for Pasta Primavera with Chicken makes a generous batch of delicious noodles, mixed with plenty of fresh vegetables and chunks of lean chicken. Basil, garlic and olive oil give it a terrific flavor the day you make it and the taste just seems to get better the following day. Warm it up in a microwave oven or eat it cold like pasta salad.
Feel free to use any seasonal vegetables. You can also season the dish with grated Parmesan or Romano cheeses, but remember, each tablespoon will add 23 calories and 1.5 grams of fat to your meal.
Makes 6 servings
2 teaspoons olive oil
1/2 cup onion, coarsely chopped (about 1 small onion)
2 boneless, skinless chicken breasts, cut into 1/2 -inch cubes (about 4 ounces each)
1 cup roma tomatoes, coarsely chopped (about 2 medium tomatoes)
1 teaspoon dried basil leaves (or 3 tablespoons chopped fresh basil)
2 tablespoons vermouth or dry white wine
1 large clove garlic, pressed
1/2 cup non-fat, low-sodium chicken broth
1/2 cup snow peas, stems and strings removed (a medium handful)
1/2 cup sliced mushrooms (about 4 mushrooms)
3 cups cooked short pasta (2 1/4 cups dry pasta)
In a large nonstick skillet, heat olive oil over medium-high heat. Add onion and cook for 2 to 3 minutes, until soft and transparent. Stir in chicken and cook until cubes become white, about 3 minutes. Stir in tomatoes, basil, vermouth, garlic and broth. Simmer 5 minutes. Stir in snow peas and mushrooms, cover, and cook 3 to 4 minutes longer.
Cook pasta according to package directions. Drain completely. Stir pasta into chicken mixture.
Per serving: calories, 206; protein, 11.9 grams; carbohydrate, 26.7 grams; fat, 5.3 grams (23 percent of calories from fat); cholesterol, 31.5 milligrams; sodium, 24.7 milligrams.)