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Home > Chicken and asparagus tossed with penne
  

Chicken and asparagus tossed with penne

Recipe Information

Servings 2
Preparation Time 10 Minutes
Cook Time 20 Minutes
Total Time 30 Minutes
Difficulty Intermediate
Main Ingredient Chicken; Penne; Asparagus
Category Pasta; Poultry; Vegetables
Meal Dinner
Type Main Dish
Cuisine American; Italian
Cook Method Boiling; Saut�ing
Diet Low Fat; High Protein; High Fiber

Ingredients

  • 1 1/2 cups uncooked penne pasta 

  • 1 cup asparagus, chopped

  • 6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes

  • 2 cloves garlic, minced

  • One 14.5-ounce can diced tomatoes with herbs, including juice

  • 1 ounce soft goat cheese, crumbled

  • 1 tablespoon Parmesan cheese 

 

Directions

  • Cook pasta according to package directions al dente (tender), drain, and set aside.

  • Fit a pot with a steamer basket. Bring 1 inch of water to a boil. Add the asparagus. Cover and steam for about 2-3 minutes, until crisp.

  • Saut� the chicken and garlic in a large frying pan coated with cooking spray over medium-high heat. Cook for about 5-7 minutes, until the chicken is golden. Pour in the tomatoes and juice. Let simmer for 1 minute.

  • Toss the pasta, steamed asparagus, cooked chicken, and goat cheese in a large bowl. Mix evenly.

  • Divide the mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon of Parmesan cheese. Serve immediately.

 

Nutrition (per serving)

  • Calories: 455 cal

  • Total fat: 8g

  • Saturated fat: 4g

  • Monounsaturated fat: 2g

  • Cholesterol: 81mg

  • Sodium: 240mg

  • Potassium: 462mg

  • Carbohydrate: 55g

  • Fiber: 7g

  • Protein: 41g

  • Calcium: 125mg