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Ингредиенты
- 4 ounce uncooked bow tie pasta (farfalle) 2 c. dry measure
- 3/4 lb fresh asparagus trimmed
- 1 c. defatted chicken broth
- 4 tsp cornstarch
- 1 tsp sugar or possibly to taste
- 14 ounce chicken white meat strips for stir fry
- 1 med yellow bell pepper cut
- 1/4 c. sliced green onions
- 1 tsp grated lemon peel
Инструкции
- Put water for pasta on burner; bring to a boil.
- Meanwhile, cut asparagus into 1.5-inch pcs. Core and cut the bell pepper into 1-inch pcs or possibly strips, halved.
- Cook pasta to desired doneness as directed on package, adding asparagus during last 2 to 4 min of cooking time; cook till asparagus is crisp tender. Drain; cover to keep hot. (Tip: 12 to 15 mins for pasta).
- Meanwhile, in small bowl, combine broth, cornstarch and sugar; blend well. Set aside.
- Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat till warm. Add in chicken and saute/fry till chicken loses most of it's pinkness (3 mins). Add in bell pepper and onion and cook 3 min or possibly till chicken is lightly browned.
- Add in cornstarch mix to skillet; cook and stir just till mix begins to thicken. Add in cooked pasta and asparagus, onions and lemon peel; cook and stir till thoroughly heated. If you like, add in salt and pepper to taste. [267 cals, 2g fat (8% cff), 3g fiber, 5 PTS]
- Variation: Add in 2-3 Tbsp. fresh lemon juice to the cornstarch mix.
- PAT's Version: 2 c. pasta, 7 ounces chicken, lemon juice, healthy pinch of grnd coriander. Good warm weather food with fresh citrus bite. Delicate flavor: use a light hand with the cornstarch sauce. -05/20/2000
- Description: "Pictured on Cover of Magazine; chicken may be omitted"
- NOTES : Farfalle pasta and asparagus, green onion and yellow bell pepper tossed in a delicate lemon sauce.
- tested: - a light entree for warm dayspasta with asparagus, yellow bell pepper and green onions - could omit chicken.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 123g | |
| Recipe makes 4 servings | |
| Calories 171 | |
| Calories from Fat 92 | 54% |
| Total Fat 10.23g | 13% |
| Saturated Fat 2.93g | 12% |
| Trans Fat 0.0g | |
| Cholesterol 51mg | 17% |
| Sodium 49mg | 2% |
| Potassium 238mg | 7% |
| Total Carbs 5.82g | 2% |
| Dietary Fiber 1.2g | 4% |
| Sugars 2.06g | 1% |
| Protein 13.68g | 22% |
