Classic comfort food is yours, in just slightly more than half an hour. Serve with some crusty whole-grain bread or Garlic-Tomato Toasts and top with grated Romano or Parmesan cheese.
| Prep Time: | 35 minutes |
| Ready in: | 40 minutes |
| Yield: | 2 servings, 2 cups each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 1 tablespoon extra-virgin olive oil | |
| 8 ounces chicken tenders , cut into bite-size chunks | |
| 1 small zucchini , finely diced | |
| 1 large shallot , finely chopped | |
| 1/2 teaspoon Italian seasoning blend | |
| 1/8 teaspoon salt | |
| 2 plum tomatoes , chopped | |
| 1 14-ounce can reduced-sodium chicken broth | |
| 1/4 cup dry white wine | |
| 2 tablespoons orzo or other tiny pasta, such as farfelline | |
| 1 1/2 cups packed baby spinach | |
Recipe Directions
- Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
- Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.
Cover and refrigerate up to 3 days or freeze up to 3 months.
Health Advantages: diabetes appropriate, heart healthy, low sat fat, low sodium, low carb, low calorie, healthy weight.
| Nutrition Information | ||||||||
| Servings Per Recipe: 2 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 261 cal | Carbohydrate Servings: | 1 | |||||
| Carbohydrates: | 12 g | Dietary Fiber: | 2 g | Cholesterol: | 72 mg | |||
| Fat: | 8 g | Sodium: | 335 mg | Saturated Fat: | 1 g | |||
| Protein: | 31 g | Potassium: | 483 mg | Monounsaturated Fat: | 5 g | |||
| Nutrition Bonus: | Vitamin A (70% daily value), Vitamin C (45% dv), Folate (22% dv). | |||||||
| Exchanges: | 2 vegetable, 3 1/2 very lean meat, 1/2 fat | |||||||
Rated by 45 members
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