Chicken Italiano

Together at the Table's Jennifer Eve met with Chickasaw dietitian Ruth Burrows who displayed a healthy recipe with an Italian flavor.

Wednesday, July 2nd 2008, 2:32 pm

By: News 9

3 cups dried penne pasta, cooked according to package directions, and drained, omitting salt
1 pound chicken breast, skinless and boneless, cubed
2 cups broccoli florets
2 red bell peppers, sliced
2 yellow squash, sliced
1 14-oz. can no-salt-added diced tomatoes, drained
1/4 cup white cooking wine (or water)
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup fat free Parmesan cheese, grated

1. Spray a non-stick skillet with cooking spray
2. Over medium high heat, cook chicken until done and set aside in a bowl.
3. Add broccoli, peppers and cooking wine to skillet.
4. Cover with a lid and simmer for 4 to 5 minutes.
5. Toss chicken, vegetable mixture and pasta in skillet.
6. Sprinkle with Parmesan cheese.

14 Servings (1 cup servings)

Nutrition Information per Serving:

Calories: 130

Carbohydrate: 17 grams

Protein: 11 grams

Fat: 1 gram

Sodium: 90 mg

Fiber: 2 grams

Serving Suggestion:

Whole grain dinner roll
Tossed salad with dressing

* Make extra and freeze a portion for another meal later in the month.