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Chicken and Broccoli Pasta DijonRecipe : Chicken and Broccoli Pasta Dijon
Procedure :
1 lb Mostaccioli or Penne -OR other medium pasta -shape, uncooked 8 oz Boneless chicken breast - (without skin) - cut into 1-inch pieces 1/2 ts Salt 1/4 ts Freshly ground black pepper 2 Garlic cloves -- minced 2 ts Vegetable oil 3 c Broccoli florets 1 lg Red bell pepper -- cut into - short, thin strips 1/2 c Low-sodium chicken broth 12 oz Evaporated skim milk 1 tb Cornstarch 3 tb Dijon mustard Prepare pasta according to package directions. While pasta is cooking, toss chicken with salt, pepper and garlic. Coat a large non-stick skillet with cooking spray; place over medium-high heat until hot. Add chicken mixture; stir-fry 4 to 5 minutes or until chicken is cooked through. Remove chicken from skillet and place in a medium bowl. Add broccoli, red pepper and chicken broth to skillet. Cover; simmer over medium heat 5 to 6 minutes or until vegetables are tender-crisp. Transfer to bowl with chicken. In a small bowl, combine 1/4 cup of the milk with cornstarch, mixing until smooth. Add to skillet with remaining milk; bring to a boil, stirring constantly. Reduce heat; stir in mustard. Stir in reserved chicken mixture. When pasta is done, drain well. Toss with chicken mixture. Serve immediately with additional freshly ground pepper, if desired. Each serving provides: 449 Calories; 31 g Protein; 69.1 g Carbohydrates; 5.3 g Fat; 36.2 mg Cholesterol; 648 mg Sodium. Calories from Fat: 11% Copyright National Pasta Association (http://www.ilovepasta.org) (Reprinted with permission) |
