Vegetable of the Month: Peas
Nutrition information per serving: Calories 454, Fat, 12g, Saturated Fat 2g,
Carbohydrates 71g, Cholesterol 0mg, Dietary Fiber 10g, Sodium 295mg, Protein
Penne Pasta with Chicken & Sun-Dried Tomatoes
Makes 4 servings.
1/4 cup sun-dried tomatoes
1/2 cup boiling water
6 oz boneless, skinless chicken breasts
1/4 cup dry white wine or low-fat chicken broth
1 Tbsp Italian seasoning
3 Tbsp chopped shallot (1 large shallot) or green onion
1 1/4 cups chopped fresh mushrooms
1/2 cup fresh peas or frozen peas, thawed
8 oz penne pasta
Vegetable oil cooking spray
5 garlic cloves, peeled and minced
1 Tbsp all-purpose flour
12 oz evaporated skim milk
1/8 tsp ground nutmeg
1/8 tsp crushed red pepper flakes
1/2 cup chopped fresh basil
Preheat oven to 350Â°. Place sun-dried tomatoes in a bowl, add boiling water,
and set aside. Fill a large pot with water and bring to a boil. While waiting
for water boil, combine chicken and wine in a shallow baking dish. Sprinkle the
Italian seasoning on top of chicken. Bake for 15-20 minutes or until the center
of the meat is no longer pink. Remove chicken from dish, shred the meat, and
reserve the cooking juices.
Drain the sun-dried tomatoes and slice them thinly. Pour the reserved
cooking juices from chicken into a sautÃ© pan. Add shallots, mushrooms, peas,
and sun-dried tomatoes. SautÃ© over low heat for a few minutes, until liquid has
been absorbed and the vegetables are wilted. Remove the pan from heat and cover
it to keep the vegetables warm.
Add penne to the water in the large pot, which should be at a full boil.
Cook over high heat about 8-12 minutes or until desired doneness. While pasta
is cooking prepare sauce.
Preheat a small, heavy saucepan for about 1 minute over medium heat, then
spray it twice with vegetable spray. Toss in the garlic and flour, then using a
whisk, blend in the evaporated milk. Add nutmeg and red pepper flakes. Whisking
constantly, bring mixture to a boil. Continue to cook for about 5 minutes or
until sauce has thickened. Reduce heat and stir in basil. Drain pasta and
transfer to a warm serving dish. Add the chicken, vegetables, and sauce.
Nutrition information per serving: Calories 267, Fat 2.5g, Saturated Fat
0.7g, Carbohydrates 33g, Dietary Fiber 2g, Protein 25g.