Saturday, August 18, 2007

Lemon Chicken With Pasta

Prep: 20 minutes
Cook: 20 minutes
Yield: 4 servings

1-1/2 cups uncooked medium pasta shells
1/4 cup dry bread crumbs
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
1 pound boneless skinless chicken breasts, cubed
6 teaspoons canola oil, divided
1 medium onion, chopped
2 tablespoons all-purpose flour
1 cup reduced-sodium chicken broth
1/4 cup lemon juice
1/4 cup shredded Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a large resealable plastic bag, combine the bread crumbs, garlic powder, salt and pepper. Add chicken, a few pieces at a time, and shake to coat.

In a large nonstick skillet coated with nonstick cooking spray, saute chicken in 4 teaspoons oil until juices run clear. Remove and keep warm.

In the same skillet, cook onion in remaining oil over medium heat until tender. Sprinkle with flour; stir until blended. Gradually stir in broth and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened.

Drain pasta; toss with lemon sauce. Serve with chicken; sprinkle with Parmesan cheese.

Tips and Tricks
Use whatever pasta you have on hand, tube ziti works just as well as shells. I used whole wheat flour to thicken the sauce. The prep is listed as 20 minutes, but it took me less time. Try flavored bread crumbs.
Make It Healthier
Omit salt. Serve with whole grain pasta.
How Kids Can Help
Shake bag to coat chicken. Measure ingredients. Sprinkle cheese.

Nutrition Facts
1 serving equals 428 calories, 12 g fat (2 g saturated fat), 66 mg cholesterol, 652 mg sodium, 46 g carbohydrate, 2 g fiber, 33 g protein
Diabetic Exchanges
3 starch, 3 very lean meat, 2 fat

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