Chicken and Artichokes with Pasta
Three shades of green veggies are combined in this healthy chicken and pasta dish. It's so good and so good for you that it will quickly become a staple meal!
1/4 of a (16-ounce) package dry whole-grain spaghetti noodles, broken in half
2 tablespoon canola oil - divided use
3 to 4 pounds boneless, skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces
1/2 of a (13.75-ounce) can quartered artichoke hearts, drained
3 medium cloves garlic, minced
1 cup (about 1 ounce) packed baby spinach
1/2 cup chopped fresh basil leaves
1/4 teaspoon salt
1/4 cup (1 ounce) freshly grated Parmesan cheese
- Cook pasta according to package directions, omitting any salt or fat.
- Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet over medium heat, tilting to coat bottom. Add chicken and cook 4 minutes or until slightly browned, stirring frequently. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear. Transfer to a plate and set aside.
- Add remaining canola oil and garlic to skillet, and cook 15 seconds over medium heat. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend. Sprinkle with Parmesan.
Makes 4 (1 1/4 cup) servings.
Tip: Adding the spinach leaves and basil at the very end allows the leaves to wilt slightly while retaining their vibrant color and flavor.
Nutritional Information Per Serving (1/4 of recipe; 1 1/4 cups) using 3 pounds boneless, skinless chicken breasts: Calories 310; Total Fat 12g; Saturated Fat 2g; Cholesterol 55mg; Sodium 370mg; Carbohydrates 24g; Fiber 4g; Protein 26g.
Recipe and photograph courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.