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Ингредиенты
- Extra virgin olive oil spray
- 1 lb boneless skinless chicken breast visible fat removed Salt to taste Freshly-grnd black pepper to taste
- 1 c. low-sugar low-fat pasta sauce
- 1/4 c. freshly-grated Parmesan
- 4 ounce whole-wheat spaghetti - (1 c. uncooked)
- 4 c. broccoli florets - (8 ounce)
- 1 Tbsp. extra virgin olive oil plus
- 1 tsp extra virgin olive oil
Инструкции
- Set a medium-size nonstick skillet over medium-high heat. Spray with extra virgin olive oil, and brown the chicken 2 min on each side. Season each cooked side with salt and pepper. Add in the pasta sauce and let simmer for 4 min.
- Sprinkle with Parmesan cheese, cover with a lid, and let sit 1 minute. Divide between 4 plates and serve with the Pasta and Broccoli.
- For the Pasta and Broccoli: Bring a large pot of water to a boil and add in the pasta. Cook 5 min, add in broccoli, and continue to cook 4 min. Drain and toss with extra virgin olive oil; season with salt and pepper.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 124g | |
| Recipe makes 4 servings | |
| Calories 114 | |
| Calories from Fat 57 | 50% |
| Total Fat 6.43g | 8% |
| Saturated Fat 1.09g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 1mg | 0% |
| Sodium 281mg | 12% |
| Potassium 378mg | 11% |
| Total Carbs 12.49g | 3% |
| Dietary Fiber 3.1g | 10% |
| Sugars 6.6g | 4% |
| Protein 2.7g | 4% |
