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Ингредиенты
- 1 lb Mostaccioli or possibly penne pasta, uncooked
- 8 ounce Chicken breast, boneless, skinless, Cut into 1-inch pcs
- 1/2 tsp Salt
- 1/4 tsp Freshly grnd black pepper
- 2 x Garlic cloves, chopped
- 2 tsp Vegetable oil
- 3 c. Broccoli florets
- 1 lrg Red bell pepper, cut into
- 1 x Short, thin strips
- 1/2 c. Low-sodium chicken broth
- 12 ounce Evaporated skim lowfat milk
- 1 Tbsp. Cornstarch
- 3 Tbsp. Dijon mustard
Инструкции
- Prepare pasta according to package directions. While pasta is cooking, toss chicken with salt, pepper and garlic. Coat a large non-stick skillet with cooking spray; place over medium-high heat till warm. Add in chicken mix; stir-fry 4 to 5 min or possibly till chicken is cooked through. Remove chicken from skillet and place in a medium bowl.
- Add in broccoli, red pepper and chicken broth to skillet. Cover; simmer over medium heat 5 to 6 min or possibly till vegetables are tender-crisp.
- Transfer to bowl with chicken. In a small bowl, combine 1/4 c. of the lowfat milk with cornstarch, mixing till smooth. Add in to skillet with remaining lowfat milk; bring to a boil, stirring constantly. Reduce heat; stir in mustard. Stir in reserved chicken mix.
- When pasta is done, drain well. Toss with chicken mix. Serve immediately with additional freshly grnd pepper, if you like.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 366g | |
| Recipe makes 4 servings | |
| Calories 679 | |
| Calories from Fat 136 | 20% |
| Total Fat 15.49g | 19% |
| Saturated Fat 5.71g | 23% |
| Trans Fat 0.11g | |
| Cholesterol 54mg | 18% |
| Sodium 568mg | 24% |
| Potassium 861mg | 25% |
| Total Carbs 101.31g | 27% |
| Dietary Fiber 5.9g | 20% |
| Sugars 13.84g | 9% |
| Protein 32.74g | 52% |
