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Ингредиенты
- Ingredient
- 6 ounce linguine uncooked
- 2 c. broccoli florets
- 2 c. thinly sliced carrots
- 1/2 c. minced onion
- 1 x clove garlic
- 2 Tbsp. reduced-calorie margarine
- 3 Tbsp. all-purpose flour
- 2 tsp chicken bouillon packets, reduced-sodium or possibly OXO cubes
- 1/2 tsp salt optional
- 1/4 tsp pepper
- 2 c. skim lowfat milk
- 1 1/2 c. cooked chicken breast half cubed
- 1 c. fat-free lowfat sour cream (Beatrice Ultra Light)
- 1/3 c. Parmesan cheese grated
Инструкции
- Cook linguine to desired doneness as directed on package. Drain, keep hot.
- Meanwhile, in medium saucepan combine broccoli, carrots and sufficient water to cover vegetables. Bring to a boil. Cook about 5 min or possibly till crisp-tender; drain.
- In large nonstick saucepan or possibly Dutch oven, cook onion and garlic in margarine till onion is tender. Stir in flour, bouillon, salt and pepper. Gradually stir in lowfat milk. Cook till mix boils and thickens, stirring constantly. Stir in broccoli and carrots, chicken, lowfat sour cream and 1/4 c. of the Parmesan cheese. Heat thoroughly; Don't BOIL. Add in warm linguine; toss to mix. Place on a serving platter; sprinkle with remaining Parmesan cheese.
- Serves 6 (1-1/4 c. each)
- NOTES : Original recipe from Fast and Healthy Magazine Oct. 1993.
- Adjustments were made to the recipe and formatted into MC by Helen Deacey ([email protected]) Nutritional Data according to MasterCook:
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 272g | |
| Recipe makes 6 servings | |
| Calories 349 | |
| Calories from Fat 124 | 36% |
| Total Fat 14.11g | 18% |
| Saturated Fat 6.37g | 25% |
| Trans Fat 0.71g | |
| Cholesterol 49mg | 16% |
| Sodium 453mg | 19% |
| Potassium 557mg | 16% |
| Total Carbs 35.76g | 10% |
| Dietary Fiber 2.8g | 9% |
| Sugars 8.95g | 6% |
| Protein 19.74g | 32% |
