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|
|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|
- 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.
|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|