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Ингредиенты
- 1/4 c. sun-dry tomatoes, not
- 1 x in oil
- 6 ounce boneless, skinless chicken
- 1/4 c. dry white wine
- 1 Tbsp. Italian seasoning
- 3 Tbsp. minced shallot, (one large, shallot)
- 1Â 1/4 c. minced fresh portabello, mushrooms
- 1/2 c. fresh peas or possibly thawed frzn, peas
- 8 ounce dry penne
- Â Â light vegetable-oil cooking, spray
- 5 x garlic cloves, peeled and
- 1 Tbsp. flour
- 12 ounce evaporated skim lowfat milk
- 1/8 tsp grnd nutmeg
- 1/8 tsp crushed red pepper flakes
- 1/2 c. minced fresh basil
- 1/4 tsp salt, optional
- 5 med black olives, thinly sliced, for garnish
Инструкции
- Preheat oven to 350F.
- Put the sun-dry tomatoes in a bowl, add in 1/2 c. boiling water and set the bowl aside for the tomatoes to reconstitute. Fill a large pot with water, and bring it to a boil.
- Combine the chicken and the wine in a shallow baking dish. Sprinkle the Italian seasoning on top. Bake for 15-20 mins, till the meat is no longer pink and the juices run clear.
- Remove and shred the chicken, reserving the cooking juices.
- Drain the sun-dry tomatoes and slice them thin.
- Pour the reserved cooking juices from the chicken into a saut=82 pan. Add in the shallot, mushrooms, peas, and tomatoes. Saut=82 over low heat for a few min, till the liquid has been absorbed and the vegetables are wilted.
- Remove the pan from the heat and cover it to keep the vegetables hot.
- Add in the penne to the boiling water in the large pot and cook over high heat to desired doneness, 8-12 min. While the pasta is cooking, make the sauce.
- Preheat a small heavy saucepan for about 1 minute over medium heat, then spray it twice with the vegetable oil.
- Toss in the garlic and flour, then whisk in the evaporated lowfat milk. Add in the nutmeg and red pepper flakes. Whisking constantly, bring the mix to a boil and continue cooking for about 5 mins, till thickened. Reduce heat to the lowest setting and stir in basil. Drain the cooked pasta and transfer to a hot serving bowl. Add in the chicken, vegetables, and sauce. Season with salt, if you like, and toss.
- Garnish with olive slices.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 256g | |
| Recipe makes 4 servings | |
| Calories 598 | |
| Calories from Fat 266 | 44% |
| Total Fat 29.76g | 37% |
| Saturated Fat 8.02g | 32% |
| Trans Fat 0.01g | |
| Cholesterol 49mg | 16% |
| Sodium 358mg | 15% |
| Potassium 765mg | 22% |
| Total Carbs 59.24g | 16% |
| Dietary Fiber 3.1g | 10% |
| Sugars 12.36g | 8% |
| Protein 21.27g | 34% |
