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Prep Time:40 minsAdditional Time:10 minsTotal Time:50 minsServings:2Yield:2 servingsJump to Nutrition Facts
Prep Time:40 minsAdditional Time:10 minsTotal Time:50 minsServings:2Yield:2 servings
Prep Time:40 mins
Prep Time:
40 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:50 mins
Total Time:
50 mins
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2teaspoonsolive oil¼cupchopped onion1clovegarlic, minced2cupscauliflower florets½cupreduced-sodium chicken broth¼cupwater3tablespoonsfinely shredded Parmesan cheese⅛teaspoonsalt⅛teaspoonblack pepper3ouncesdried whole grain spaghetti or linguine2cupsbroccoli florets, 1-inch asparagus pieces and/or coarsely chopped yellow summer squash¾cupbite-size strips red sweet pepperNonstick cooking spray4chicken breast tenderloins (8 oz. total), halved crosswise2tablespoonssnipped fresh basil1Lemon zest
Cook Mode(Keep screen awake)
Ingredients
2teaspoonsolive oil
¼cupchopped onion
1clovegarlic, minced
2cupscauliflower florets
½cupreduced-sodium chicken broth
¼cupwater
3tablespoonsfinely shredded Parmesan cheese
⅛teaspoonsalt
⅛teaspoonblack pepper
3ouncesdried whole grain spaghetti or linguine
2cupsbroccoli florets, 1-inch asparagus pieces and/or coarsely chopped yellow summer squash
¾cupbite-size strips red sweet pepper
Nonstick cooking spray
4chicken breast tenderloins (8 oz. total), halved crosswise
2tablespoonssnipped fresh basil
1Lemon zest
DirectionsFor sauce, in a small saucepan heat oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until tender; cool slightly. Transfer to a food processor. Add the water, cheese, salt and black pepper. Cover and process until smooth.Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving 1/4 cup of the pasta cooking water.Coat a 10-inch skillet with cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165 degrees F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water if needed to reach desired consistency. Serve topped with basil and, if desired, lemon zest and additional cheese.Originally appeared: Diabetic Living Magazine
Directions
For sauce, in a small saucepan heat oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until tender; cool slightly. Transfer to a food processor. Add the water, cheese, salt and black pepper. Cover and process until smooth.Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving 1/4 cup of the pasta cooking water.Coat a 10-inch skillet with cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165 degrees F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water if needed to reach desired consistency. Serve topped with basil and, if desired, lemon zest and additional cheese.
For sauce, in a small saucepan heat oil over medium. Add onion and garlic; cook 3 to 4 minutes or until onion is tender, stirring occasionally. Stir in cauliflower and broth. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until tender; cool slightly. Transfer to a food processor. Add the water, cheese, salt and black pepper. Cover and process until smooth.
Meanwhile, cook pasta according to package directions, adding broccoli and sweet pepper the last 5 minutes. Drain, reserving 1/4 cup of the pasta cooking water.
Coat a 10-inch skillet with cooking spray; heat over medium. Add chicken; cook 10 minutes or until done (165 degrees F), turning once. Stir in sauce and pasta mixture. Heat through, stirring in enough of the reserved pasta cooking water if needed to reach desired consistency. Serve topped with basil and, if desired, lemon zest and additional cheese.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)451Calories12gFat45gCarbs42gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
