Thursday, April 24, 2008

Rotini with Chicken, Asparagus, and Tomatoes

8 ounces uncooked rotini (corkscrew pasta)
Cooking spray
1 pound skinless, boneless chicken breast, cut into 1/4-inch strips
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 cup (1-inch) slices asparagus ( I use artichoke hearts instead).
2 cups cherry tomatoes, halved
2 garlic cloves, minced
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
1 tablespoon extravirgin olive oil
1/4 cup (1 ounce) crumbled goat cheese

Cook pasta according to package directions, omitting salt and fat.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken and asparagus to pan; sauté 5 minutes. Add tomatoes and garlic to pan; sauté 1 minute. Remove from heat. Stir in pasta, basil, vinegar, and oil. Arrange 2 cups pasta mixture on each of 4 plates; top each serving with 1 tablespoon cheese.

4 servings

Nutritional Information
CALORIES 419(20% from fat); FAT 9.5g (sat 3.2g,mono 4.1g,poly 1.6g); PROTEIN 33.9g; CHOLESTEROL 70mg; CALCIUM 105mg; SODIUM 324mg; FIBER 3.4g; IRON 3.2mg; CARBOHYDRATE 48.5g

Jeanne Kelley , Cooking Light, NOVEMBER 2007

No comments: