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1 tablespoon olive oil
1 tablespoon garlic, chopped
2 tablespoons fat-free chicken broth, low sodium
1/2 cup tomato, peeled and diced
2 ounces whole wheat pasta
9 ounces chicken, uncooked
2 tablespoons basil leaves, chopped
1. Bring large pot of water to boil for pasta.
2. While water is heating, place olive oil and garlic in a large saute pan & saute for several minutes until lightly browned.
3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender.
4. Cook the pasta according to directions.
5. Add chicken to pan & cook until done. Add basil and toss chicken mixture with cooked pasta.
619 calories
19 g fat (27%) (substitute non-stick spray in place of olive oil for lower cals if desired)
61 g protein
52 g carbs
I hate tomatoes and I can't taste them at all in this recipe. They're cooked to next to nothing and the garlic is the main flavoring. I don't use the basil either.
Also, I've been pan cooking chicken lately for chicken caesar salads and grilled chicken burritos, and I've found that I like it much better when I cook the hell out of it. I'll use some Smart Balance non-stick cooking spray, then add some garlic and then the chicken. The chicken will be cooked and essentially done, but if I keep cooking it, it will release the juices and then the pan will start to dry out. At this time, the chicken will start to change color. I like to get it to a golden brown...hmmm, good shit.
1 tablespoon garlic, chopped
2 tablespoons fat-free chicken broth, low sodium
1/2 cup tomato, peeled and diced
2 ounces whole wheat pasta
9 ounces chicken, uncooked
2 tablespoons basil leaves, chopped
1. Bring large pot of water to boil for pasta.
2. While water is heating, place olive oil and garlic in a large saute pan & saute for several minutes until lightly browned.
3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender.
4. Cook the pasta according to directions.
5. Add chicken to pan & cook until done. Add basil and toss chicken mixture with cooked pasta.
619 calories
19 g fat (27%) (substitute non-stick spray in place of olive oil for lower cals if desired)
61 g protein
52 g carbs
I hate tomatoes and I can't taste them at all in this recipe. They're cooked to next to nothing and the garlic is the main flavoring. I don't use the basil either.
Also, I've been pan cooking chicken lately for chicken caesar salads and grilled chicken burritos, and I've found that I like it much better when I cook the hell out of it. I'll use some Smart Balance non-stick cooking spray, then add some garlic and then the chicken. The chicken will be cooked and essentially done, but if I keep cooking it, it will release the juices and then the pan will start to dry out. At this time, the chicken will start to change color. I like to get it to a golden brown...hmmm, good shit.
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