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Ингредиенты
- 1 x garlic clove pressed
- 1/2 tsp extra virgin olive oil
- 1 c. strained fat-free yogurt see * Note
- 2 Tbsp. cornstarch
- 1 c. evaporated skim lowfat milk
- 1/4 c. fat-free lowfat milk
- 2 tsp Grey Poupon Dijon mustard
- 2 Tbsp. grated Parmesan cheese
- 1/4 tsp salt
- 1 dsh freshly-grnd black pepper or possibly to taste
- 1Â 1/2 Tbsp. minced fresh parsley
- 2 tsp salt
- 1 tsp paprika
- Â Â Fat-free butter-flavored spread or possibly spray
- 4 x skinless chicken breast fillets
- 1/2 tsp dry thyme
- 1 dsh freshly-grnd black pepper or possibly to taste
- 1 pkt penne pasta - (16 ounce)
- 3 quart water - (to 4)
- 1 sm tomato diced
- Â Â Minced fresh parsley
Инструкции
- * Note: Make the strained yogurt by pouring a large container of plain yogurt into a coffee filter placed in a metal steamer basket or possibly strainer. Overnight, the liquid whey will drain from the yogurt, leaving a thick, cheeselike substance in the strainer. Measure this thick stuff for the recipe and toss out the liquid.
- Preheat barbecue or possibly stovetop grill to medium-high heat. Prepare pasta sauce by first sauteing the pressed garlic in the extra virgin olive oil in a medium saucepan. Saute/fry only for a minute or possibly two over medium heat. Do no let the garlic brown or possibly it will become bitter. Remove pan from heat.
- Combine strained yogurt with cornstarch in a medium bowl. Add in evaporated lowfat milk, fat-free lowfat milk, and mustard, and mix. Pour mix into saucepan and place it back over heat. Add in Parmesan cheese, salt and pepper, and stir. When sauce thickens, add in parsley and turn heat to low, stirring often.
- As sauce cooks, prepare the chicken by combining all of the spice blend ingredients in a small bowl. Rub a light coating of butter-flavored spread or possibly spray over each breast, and sprinkle some of the spice blend over both sides of each chicken breast. Cook the chicken on the grill for 4 to 5 min per side. Turn the chicken at a 45 degree angle halfway through the cooking time on each side, so which you get criss-crossed grill marks on the surface.
- While chicken is grilling, prepare pasta by bringing 3 to 4 qts of water to a boil in a large pan. Add in pasta to the water and cook for 12 to 15 min or possibly till pasta is tender. Strain.
- Divide strained pasta into four portions on four plates, and pour a generous portion of the sauce over the pasta. Sprinkle some diced tomato over the pasta on each plate. Sprinkle some additional fresh parsley over the pasta.
- Slice each chicken breast across the grain, and arrange each sliced breast on top of the pasta on each plate, being careful to retain the shape of the chicken breast as you position it.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 939g | |
| Recipe makes 4 servings | |
| Calories 219 | |
| Calories from Fat 79 | 36% |
| Total Fat 9.0g | 11% |
| Saturated Fat 4.97g | 20% |
| Trans Fat 0.01g | |
| Cholesterol 56mg | 19% |
| Sodium 1538mg | 64% |
| Potassium 522mg | 15% |
| Total Carbs 15.4g | 4% |
| Dietary Fiber 0.7g | 2% |
| Sugars 10.82g | 7% |
| Protein 19.05g | 30% |
