This is a good way to use up a few fresh
vegetables. And it is a healthy way to eat Italian.
ingredients- 10 ounces (280 g) whole wheat linguine, or spaghetti
- 2 tablespoons (28 ml) olive oil
- 2 cups (240 g) zucchini, cut in strips
- 12 ounces (340 g) mushrooms, sliced
- 2 cups (71 g) broccoli florets
- 1 cup (160 g) onion, chopped
- 1/2 teaspoon garlic, minced
- 1/2 teaspoon dried basil
- 1 cup (235 ml) skim milk
- 2 cups (280 g) chicken breast, cooked and cubed
- 1/8 teaspoon black pepper
- 1 cup (180 g) roma tomatoes, sliced
- 1/4 cup (25 g) Parmesan cheese
- Cook linguini or spaghetti according to package directions. In a skillet, heat oil. Add zucchini, mushrooms, broccoli, onion, garlic, and basil. Cook and stir until zucchini is crisp-tender, about 2 to 3 minutes. Drain pasta and return to saucepan. Stir in skim milk, chicken, zucchini mixture, and black pepper and heat through. Add tomatoes and cheese. Toss and serve.
6 SERVINGS
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Each with: 377 Calories (23% from Fat, 29% from
Protein, 47% from Carb); 28 g Protein; 10 g Total Fat; 2 g Saturated Fat; 5 g
Monounsaturated Fat; 2 g Polyunsaturated Fat; 45 g Carb; 4 g Fiber; 5 g Sugar;
381 mg Phosphorus; 158 mg Calcium; 151 mg Sodium; 790 mg Potassium; 630 IU
Vitamin A; 41 mg ATE Vitamin E; 40 mg Vitamin C; 89 mg Cholesterol
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