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Vegetable of the Month: Peas

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Nutrition information per serving: Calories 454, Fat, 12g, Saturated Fat 2g, Carbohydrates 71g, Cholesterol 0mg, Dietary Fiber 10g, Sodium 295mg, Protein 12g.

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 350°. 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 sauté pan. Add shallots, mushrooms, peas, and sun-dried tomatoes. Sauté 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.


WebMD Public Information from the CDC

Reviewed by Michael W. Smith, MD on May 27, 2005

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