| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains, Meats, Dairy | 6 | -8 serving | ||
INGREDIENTS
| 1 | lb | Orzo, ditalini or other |
| small pasta shape | ||
| uncooked | ||
| 1 | T | Olive oil or vegetable oil |
| 1 | Scallions, tough green tops | |
| removed chopped | ||
| 1 | Red bell pepper, seeded | |
| cored and chopped | ||
| 1 | Green bell pepper, chopped | |
| 3 | Garlic cloves, minced | |
| 2 | T | All purpose flour |
| 1/2 | t | Salt |
| 1/4 | t | Freshly ground black pepper |
| 2 | t | Dried basil |
| 1 | lb | Boneless, skinless chicken |
| breast cut for stir fry | ||
| 1 | 14.5 oz of chicken broth | |
| 3 | T | Fresh lemon juice |
| 2 | T | Dijon mustard |
| Grated Parmesan or Asiago | ||
| cheese optional |
INSTRUCTIONS
This recipe was in this week's food section of the Washington Post. We had it last night and it was really good. I substituted julienned zucchini for the peppers and used fresh basil, but made no other changes. Enjoy! Prepare the pasta according to package directions. While the pasta is cooking, heat oil in a large non-stick skillet over medium heat and cook scallions, peppers and garlic for 5 minutes, stirring occasionally. Meanwhile, combine flour, salt, pepper and basil in a plastic bag. Add chicken pieces (in batches) and shake to coat. Transfer chicken to skillet and cook for about 3 minutes, or until chicken begins to brown. Add broth to the skillet and increase heat to high. Bring to a simmer and cook, uncovered, for 5 minutes, or until chicken is cooked through and sauce thickens slightly. Stir in lemon juice and mustard. When pasta is done, drain well. Return to pasta to its pot. Add chicken mixture and mix well. Transfer to a platter or serving plates. Pass grated cheese alongside, if desired. Per serving: 429 calories, 29 gm protein, 62 gm carbohydrates, 6 gm fat, 46 mg cholesterol, 1 gm saturated fat, 561 mg sodium (no dietary fiber info provided, as usual) Posted to EAT-LF Digest by Patricia Williams <pie@goodwill.org> on Feb 06, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 305
Calories From Fat: 104
Total Fat: 11.7g
Cholesterol: 73.7mg
Sodium: 1269.1mg
Potassium: 475.1mg
Carbohydrates: 14g
Fiber: 1.6g
Sugar: 2.6g
Protein: 34.4g