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Italian Chicken Pasta Toss
Bow tie pasta adds a kid-friendly touch, but feel free to substitute any favorite pasta shape.
Ingredients
- 6 oz (175 g) uncooked bow tie pasta (about 2 1/2 cups/625 mL)
- 2 plum tomatoes
- 1 small onion
- 1 medium zucchini
- 1 small yellow or red bell pepper
- 8 oz (250 g) boneless, skinless chicken breasts
- 2 tsp (10 mL) olive oil
- 2 garlic cloves, pressed
- 1/2 cup (125 mL) frozen peas
- 1 tsp Italian Seasoning Mix
- 1 tsp salt
- Grated fresh Parmesan cheese (optional)
Directions
- Cook pasta according to package directions in (4-qt./3.8-L) Casserole; drain and keep warm.
- Meanwhile, dice tomatoes using Santoku Knife and chop onion with Food Chopper. Slice zucchini into 1/2-inch-thick (1-cm) pieces with Crinkle Cutter. Cut bell pepper into thin strips and chicken crosswise into 1/2-in. (1-cm) strips using Utility Knife.
Heat oil in (12-in./30-cm) Skillet over medium-high heat 1-3 minutes or until shimmering. Press garlic into Skillet using Garlic Press. Add chicken. Cook and stir 4-5 minutes or until chicken is no longer pink. Add onion, zucchini, bell pepper, peas, seasoning mix and salt; cook 2 minutes. Add tomatoes and cook 1-2 minutes, stirring gently until heated through. Remove Skillet from heat and stir in pasta. Serve with Parmesan cheese, if desired.
Yield:
- 6 servings
Nutrients per serving:
Calories 190, Total Fat 2.5 g, Saturated Fat 0 g, Cholesterol 20 mg, Carbohydrate 27 g, Protein 14 g, Sodium 430 mg, Fiber 3 g
U.S. Diabetic exchanges per serving:
1 1/2 starch, 1 low-fat meat (1 1/2 carb)
Cook's Tips:
When tomatoes are out of season, substitute 1 can (14.5 ounces) diced tomatoes, drained, for the fresh tomatoes.
Fresh garlic imparts a wonderful flavor to Italian foods. A garlic bulb or head consists of 12 to 15 cloves, each encased in a papery skin. When buying fresh garlic, choose bulbs that are heavy, firm and plump. Store bulbs in an open container in a cool, dark place. When using the Garlic Press you'll find you won't need to peel the cloves before pressing.
