| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Vegetables, Grains |
California |
Poultry, 4star, Lowfat, Pasta |
2 |
Servings |
INGREDIENTS
| 1/2 |
c |
Fresh orange juice |
| 1/2 |
c |
Water |
| 2 |
ts |
Vegetable soup base, such as Better than Bouillon ™ |
| 1 |
pn |
Red pepper flakes, to taste |
| 1/4 |
ts |
Vegetable flakes |
| 3 |
tb |
Lowfat cilantro-walnut pesto |
| 1 |
pn |
Salt |
| 5 |
oz |
Skinless boneless chicken breasts, trimmed |
| 1 |
tb |
Seasoned pepper, for coating |
| 1 1/2 |
c |
Mixed vegetables, such as broccoli and carrots and beans |
| 1 3/4 |
c |
Penne rigate pasta, dry measure |
| 1/2 |
c |
Red and green bell peppers, strips |
| 1 |
ts |
Cornstarch slurry, approximate |
INSTRUCTIONS
FOR THE SAUCE
REST
WHILE WAITING for the pasta water to boil: * Measure for Sauce: Juice 1
orange into a 2 cup pyrex. Add hot water from the pasta pot to make 1 cup
of liquid. Add the remaining sauce ingredients. Stir well; set aside. *
Coat chicken in peppers. Measure pasta. etc.
PASTA and VEGETABLES (20 mins) ... Cook penne for about 4 minutes. Add
frozen fiesta mix; return to boil, and cook for about 10 mins. Add bell
peppers and cook until pasta is al dente and vegetables are tender, about 4
minutes more. Drain well, keep warm.
MEANWHILE, CHICKEN (12 mins) ... Heat nonstick skillet-grill to medium and
dry-fry fillets until well browned and no longer pink inside, 4 to 5
minutes per side. Remove from pan and slice into thin, diagonal strips,
then cut into bite-sized pieces.
DEGLAZE and SAUCE (3-4 mins) ... Stir the sauce ingredients and pour into
still hot grill to deglaze; scrap pan to incorporate the peppery drippings;
add chicken to sauce after cutting it. Gloss the sauce with a little
thickener (optional).
ASSEMBLE pasta and sauce in a large serving bowl; toss to coat. Serve at
once.
COOKsPANTRY ... Nova Cilantro-Walnut Pesto (cilantro, parsley, walnuts,
garlic, jalapeno peppers; pureed with vegetable broth, white-sherry
vinegar; seasoned with salt and pepper); Better than Bouillon, vegetable
flavored (low fat and low salt vegetable broth base); Fiesta Vegetable Mix
(broccoli, carrots, and beans: navy, red-kidney, garbonzo, and Italian
green; lastly, red bell pepper).
This was on the table in just under 30 minutes. Sliced peaches were too
sweet. Try celery and apples. PER SERVING: 560 cals, (10% cff). Just add
fruit to the menu. -- NewPasta.mcf/hanneman
Recipe by: Hanneman 1997 March Posted to Digest eat-lf.v097.n063 by PATh
<phannema@wizard.ucr.edu> on Mar 07, 1997
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