Chicken and asparagus tossed with penne - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
Goat cheese has a tangy flavor. Feta can be substituted for it in this recipe. Number of servings
Serves 2 Healthy carbHigh FiberLow Sodium Ingredients
1 1/2 cups uncooked whole-grain penne pasta 1 cup asparagus, cut into 1-inch pieces 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes 2 cloves garlic, minced 1 can (14.5 ounces) diced tomatoes, no salt added, including juice 2 teaspoons dried basil or oregano 1 ounce soft goat cheese, crumbled (about 1 tablespoon) 1 tablespoon Parmesan cheese Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside. In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes. Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more. In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly. To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately. Nutritional analysis per serving
Serving size About 2 1 2 cups
Total carbohydrate 54 gDietary fiber 11 gSodium 140 mgSaturated fat 4 gTotal fat 9 gTrans fat TraceCholesterol 75 mgProtein 34 gMonounsaturated fat 2 gCalories 433Added sugars 0 gTotal sugars 9 g DASH Eating Plan Servings
Grains and grain products 3 Meats, poultry and fish 3 Vegetables 3 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Protein and dairy 1 Vegetables 3 Carbohydrates 3 Diabetes Meal Plan Choices
Meat and meat substitutes 3 Nonstarchy vegetables 3 Starches 3 ShareTweet Aug. 09, 2019 Advertisement
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