Chicken Primavera

Name: Chicken Primavera
Ingredients: 1 teaspoon olive oil; 1 medium zucchini, chopped; 1 medium yellow summer squash, chopped; 1 medium red onion, chopped; 2 ounces mushrooms, such as cremini (brown), sliced; 2 medium garlic cloves, minced; 1 14.5-ounce can no-salt-added diced tomatoes, undrained; 1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth; 1 teaspoon dried oregano, crumbled; 1/4 teaspoon pepper; 1/4 teaspoon crushed red pepper flakes; 16 ounces dried whole-grain fettuccine; 2 cups cubed cooked skinless chicken breasts, cooked without salt, all visible fat discarded; 1 cup frozen green peas

14 ingredients

32 steps

Ingredients

1 teaspoon olive oil
1 medium zucchini, chopped
1 medium yellow summer squash, chopped
1 medium red onion, chopped
2 ounces mushrooms, such as cremini (brown), sliced
2 medium garlic cloves, minced
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1/2 cup Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
1 teaspoon dried oregano, crumbled
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
16 ounces dried whole-grain fettuccine
2 cups cubed cooked skinless chicken breasts, cooked without salt, all visible fat discarded
1 cup frozen green peas

Directions

1

In a large saucepan, heat the oil over medium heat, swirling to coat the bottom.
2

Cook the zucchini, yellow squash, onion, mushrooms, and garlic for 3 to 4 minutes, or until the squashes and onion are tender-crisp, stirring occasionally.
3

Stir in the tomatoes with liquid, broth, oregano, pepper, and red pepper flakes.
4

Increase the heat to medium high and bring to a simmer.
5

Reduce the heat to medium low and cook for 15 minutes, stirring occasionally.
6

Meanwhile, prepare the pasta using the package directions, omitting the salt.
7

Drain well in a colander.
8

Pour into a large bowl and cover to keep warm.
9

Stir the chicken and peas into the zucchini mixture.
10

Increase the heat to medium and cook for 5 to 10 minutes, or until the chicken and peas are heated through, stirring occasionally.
11

Serve over the pasta.
12

Use this recipe as a springboard for experimentation.
13

A few possibilities are using asparagus for one or both types of squash, substituting green onions for red, trying thyme instead of oregano, and/or replacing the fettuccine with whole-grain bowtie pasta.
14

Cooking with no-salt-added tomatoes can really make a difference in sodium: On average, one cup of regular canned tomatoes contains 300 mg more than the same amount of tomatoes canned without added salt!
15

(Per serving)
16

Calories: 299
17

Total fat: 3.0g
18

Saturated: 0.5g
19

Trans: 0.0g
20

Polyunsaturated: 1.0g
21

Monounsaturated: 1.0g
22

Cholesterol: 30mg
23

Sodium: 59mg
24

Carbohydrates: 51g
25

Fiber: 10g
26

Sugars: 6g
27

Protein: 22g
28

Calcium: 64mg
29

Potassium: 522mg
30

3 starch
31

1 vegetable
32

1 1/2 very lean meat