Chicken And Asparagus With Penne

Dietitian’s tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as Feta or Romano.

Serves 2

Ingredients

    1 1/2 cups uncooked penne pasta
    1 cup chopped asparagus
    6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
    2 cloves garlic, minced
    1 can (14.5 ounces) diced tomatoes with herbs, including juice
    1 ounce soft goat cheese, crumbled
    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, 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.

Nutritional Analysis

(per serving)

Calories 455 Cholesterol 81 mg
Protein 41 g Sodium 240 mg
Carbohydrate 55 g Fiber 6.5 g
Total fat 8 g Potassium 462 mg
Saturated fat 3.5 g Calcium 125 mg
Monounsaturated fat 2 g

 

Chicken And Asparagus With Penne

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