Serve with Mixed Greens Salad: Combine 1 tablespoon olive oil, 2 teaspoons white wine vinegar, 1/2 teaspoon Dijon mustard, and a dash of salt. Add 4 cups mixed baby greens; toss. Yield: 4 servings. CALORIES40; FAT 3.5g (sat 0.5g); SODIUM 66mg
Add fresh flavors to a weeknight staple with this family-friendly chicken menu. Prep tip: Leeks can be full of grit, so it's a good idea to rinse well after slicing.
Yield:
4 servings (serving size: 1 chicken breast half and 1 cup pasta mixture)
Total time: 30 Minutes
Ingredients
6 ounces uncooked linguine
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
1/4 cup all-purpose flour
3 tablespoons butter, divided
3 garlic cloves, thinly sliced
1 leek, trimmed, cut in half lengthwise, and thinly sliced (1 1/2 cups)
1/2 cup fat-free, lower-sodium chicken broth
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh flat-leaf parsley
Preparation
1. Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
2. Place chicken between 2 sheets of heavy-duty plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt and pepper. Place flour in a shallow dish; dredge chicken in flour, shaking to remove excess.
3. Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
4. Melt 1 tablespoon butter in skillet over medium-high heat. Add garlic, leek, and remaining 1/4 teaspoon salt; sauté 4 minutes. Add broth and juice; cook 2 minutes or until liquid is reduced by half. Remove from heat; stir in remaining 1 tablespoon butter. Add pasta to leek mixture; toss well to combine. Serve chicken over pasta mixture; sprinkle with parsley.
Nutritional Information
Calories 474
Fat 11.5 g
Satfat 6.2 g
Monofat 2.7 g
Polyfat 0.9 g
Protein 46.8 g
Carbohydrate 44 g
Fiber 2.3 g
Cholesterol 121 mg
Iron 3.8 mg
Sodium 592 mg
Calcium 57 mg
Source:
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