Chicken Primavera

Name: Chicken Primavera
Yield: Serves 8; 1 cup pasta and 3/4 cup chicken mixture per serving
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

January 26, 2012

Simmer spring vegetables and chunks of chicken in a rich tomato sauce to serve over whole-grain fettuccine. Round out the meal with a seasonal fresh fruit salad.

Recipe information

Yield
Serves 8; 1 cup pasta and 3/4 cup chicken mixture per serving

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

Preparation

Step 1
In a large saucepan, heat the oil over medium heat, swirling to coat the bottom. 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.
Step 2
Stir in the tomatoes with liquid, broth, oregano, pepper, and red pepper flakes. Increase the heat to medium high and bring to a simmer. Reduce the heat to medium low and cook for 15 minutes, stirring occasionally.
Step 3
Meanwhile, prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Pour into a large bowl and cover to keep warm.
Step 4
Stir the chicken and peas into the zucchini mixture. Increase the heat to medium and cook for 5 to 10 minutes, or until the chicken and peas are heated through, stirring occasionally. Serve over the pasta.
COOK’S TIP
Step 5
Use this recipe as a springboard for experimentation. 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.
COOK’S TIP ON CANNED TOMATOES
Step 6
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!
Nutrition Information
Step 7
(Per serving)
Step 8
Calories: 299
Step 9
Total fat: 3.0g
Step 10
Saturated: 0.5g
Step 11
Trans: 0.0g
Step 12
Polyunsaturated: 1.0g
Step 13
Monounsaturated: 1.0g
Step 14
Cholesterol: 30mg
Step 15
Sodium: 59mg
Step 16
Carbohydrates: 51g
Step 17
Fiber: 10g
Step 18
Sugars: 6g
Step 19
Protein: 22g
Step 20
Calcium: 64mg
Step 21
Potassium: 522mg
Dietary Exchanges
Step 22
3 starch
Step 23
1 vegetable
Step 24
1 1/2 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsPasta Stew Soup/Stew Chicken Breast Chicken Poultry Summer Squash Squash Vegetable Canned Tomato Tomato Main Dinner Nut Free Dairy Free Easy Weeknight Meals 30 Minutes or Less Quick Saute Spring Cookbooks

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

COOK’S TIP

Step 5

COOK’S TIP ON CANNED TOMATOES

Step 6

Nutrition Information

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Step 20

Step 21

Dietary Exchanges

Step 22

Step 23

Step 24

Recipe notes