Eat Well

Serving: 4

Prep Time: 15 minutes

Cook Time: 20 minutes

INGREDIENTS: 

4 ounces julienne vegetables (carrots & zucchini)

4 ounces linguine noodles, whole-grain

Two chicken breasts

1 teaspoon Italian seasoning

1/2-teaspoon garlic powder

1-tablespoon olive oil

1 tablespoon garlic cloves, minced

1/4 cup red onion, finely chopped

1/2 cup fat free/Low sodium chicken broth

2 roma tomatoes, diced

1 tablespoon balsamic vinegar (adjust as needed)

1/4 cup shredded parmesan cheese, low fat

Balsamic glaze to serve (optional)

DIRECTIONS

1. Clean and peel vegetables.  Use either julienne peeler or knife to cut into matchstick-size pieces.  Set aside.
2. Bring large pot of water to boil.  Cook spaghetti in boiling water, stirring occasionally until cooked through but firm (about 10 minutes).  Drain and transfer to large bowl.
3. While spaghetti is cooking, season chicken with herbs and garlic, heat 1 1/2 teaspoon of oil in cooking pan, add chicken.  Sear and cook about 6 minutes on each side until cooked through.  Remove from pan and set aside.
4. Heat remaining oil in pan and saute garlic and onions about 1 minute, add chicken stock and heat to simmer.  Add julienne vegetables, spaghetti and tomatoes.  Toss until heated; remove from heat.
5. Mix in vinegar and Parmesan cheese.  Slice chicken and add to mix.  Toss the mixture until well combined.
6. Drizzle with balsamic glaze before serving.

NUTRITION INFORMATION

Serving size – about 1.5 cups

Calories – 308

Calories from fat – 55

Total fat – 6 grams

Saturated fat – 1.5 grams

Cholesterol – 69mg

Sodium – 216mg

Total carbohydrates – 30 grams

Protein – 32 grams

TIPS

1. Substitute julienne vegetables for all pasta
2. Can be served hot or cold
3. Use leftover meats and pre-shredded vegetables to reduce preparation time