Bow Tie Pasta with Chicken and Broccoli
Recipe from
Diabetic Living
Light mayonnaise makes an easy sauce for the chicken and pasta. It also helps keep the fat and calories down in this recipe.
Ingredients
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8 ouncesdried whole grain or regular bow tie or penne pasta (about 2-1/2 cups)see savings
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3 cupsbroccoli floretssee savings
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4skinless, boneless chicken breast halves (1 to 1-1/4 pounds total), cut into bite-size piecessee savings
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1 teaspoonadobo seasoning*see savings
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2 tablespoonsolive oil, margarine, or buttersee savings
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1 clovegarlic, mincedsee savings
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1/4 cuplight mayonnaise or salad dressingsee savings
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1/8 teaspoonground black peppersee savings
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2 tablespoonsfinely shredded Parmesan cheesesee savings
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Directions
1.
In a Dutch oven, cook pasta according to package directions, except add broccoli for the last 5 minutes of cooking. Drain well. Return to hot pan.
2.
Meanwhile, in a medium bowl, combine chicken pieces and adobo seasoning; toss to coat. In a large skillet, heat oil over medium-high heat; add garlic and cook for 30 seconds. Add chicken; cook for 3 to 4 minutes or until chicken is lightly brown and cooked through, stirring occasionally.
3.
Add chicken to drained pasta and broccoli in Dutch oven. Stir in the mayonnaise and pepper. Cook over low heat until heated through, stirring occasionally.
4.
To serve, top with shredded Parmesan cheese. Makes 6 (1 1/2-cup) servings.
Test Kitchen Tip
Look for this seasoning blend at a market that specializes in Hispanic foods.
Nutrition information
Per serving: Calories 309, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 48 mg, Sodium 399 mg, Carbohydrate 30 g, Fiber 4 g, Protein 26 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 2, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
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