Rosemary Garlic Chicken over Whole Wheat Penne

Rosemary Garlic Chicken over Whole Wheat Penne

Health Benefits: Rosemary is an excellent source of antioxidants
Recipe prepared by Chef Bill Doyle
Nutrition Facts by Rachel Stahl, Culinary Nutrition Fellow



Recipe Yield: 4 servings

Ingredients

1 pound chicken breast, boneless and skinless, sliced width-wise into 1/2'' strips
4 tablespoons olive oil
1 tablespoon garlic, fresh, crushed
2 tablespoons all-purpose flour
2 tablespoons tomato paste
1 1/2 cups low-sodium chicken broth
1 tablespoon Worcestershire Sauce
2 tablespoons rosemary, fresh, chopped
4 cups whole wheat penne (pre-cooked)
1/4 cup Parmigiano-Reggiano (optional)
Canola oil spray

Directions:
  1. Spray a nonstick skillet with canola oil spray. Add chicken breast and saute over medium-high heat for 4-5 minutes/side or until chicken reaches an internal temperature of 165 degrees F. Set aside.
  2. In the same skillet, heat olive oil and saute garlic until fragrant, but not browned.
  3. Add flour and cook 3-4 minutes.
  4. Stir in tomato paste and low-sodium chicken broth. Bring to a simmer and cook until thickened.
  5. Add Worcestershire Sauce and rosemary. Then add cooked pasta and toss to coat evenly.
  6. Place chicken strips into skillet and stir dish over low heat until all heated through.
  7. Transfer to a platter and garnish with cheese. Serve immediately.

Nutritional facts per serving:
480 calories
18g fat (34% of calories from fat)
2g saturated fat (4% of calories from saturated fat)
72mg cholesterol
166mg sodium
7g dietary fiber
32g protein
48g carbohydrates
*nutrition facts do not include Parmigiano-Reggiano


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What the letters mean...
  • V = vegetarian recipe
  • GF = gluten-free recipe
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