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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 497.0
  • Total Fat: 12.6 g
  • Cholesterol: 46.3 mg
  • Sodium: 703.4 mg
  • Total Carbs: 49.4 g
  • Dietary Fiber: 8.5 g
  • Protein: 33.0 g

View full nutritional breakdown of Pasta and French Stir-Fry calories by ingredient
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Pasta and French Stir-Fry

Submitted by: BRYANREAVIS

Introduction

A flavorful and light meal for dinner or lunch A flavorful and light meal for dinner or lunch
Number of Servings: 3

Ingredients

    2 Tbsp extra light olive oil (divided)
    6 oz Whole wheat pasta (rotini, corckscrew etc)
    1 boneless. skinless chicken breast
    2 cups sliced fresh mushrooms
    1 cup frozen mixed pepper strips
    OR
    1/3 cup each red, green and yellow bell pepper
    strips
    3 cloves of garlic, crushed
    1 cup White wine (divided)
    3/4 cup vegetable broth (divided)
    3/4 cup chicken broth (divided)
    1 Tbsp cornstarch
    1 tsp celery seed
    2 tsp thyme
    1/4 Cup fresh parsley
    OR
    1 Tbsp dried parsely

Directions

Set water on to boil for the pasta.

Slice shicken thinly and add with crushed garlic and sliced mushrooms to a sealable container. Pour 4 oz of white wine over the chicken, seal and toss to coat. Place in the refrigerator for 15 minutes.

Peel and slice onion, gather/ prepare bell pepper strips. Set aside.

Make a roux by mixing; 1/4 Cup of the vegetable broth, 1/4 Cup of the chicken broth, the remainder of the white wine and the cornstarch and set aside.

Add seasonings to the remander of the chicken and vegetable broths (go ahead and mix them together) and set aside.

Dice tomato and set aside.

Add 1 Tbsp of olive oil to a large frying pan over high heat. Once oil is hot, add pepper strips and onions stirring constantly for about 5-8 minutes.

Remove vegetables from pan and replace the oil. Once hot, add the chichen mixture, stirring occasionaly, until the chicken browns; about 5-8 minutes. Add pasta to boiling water, stirring occassionaly, cook for 10 minutes.

Add vegetables and broth-spice mixtures back to the pan and bring to a boil for 1-2 minutes. Once boiling, slowly stir in the roux (stirring the roux as you add it to the pan) and allow to thicken for 1-2 minutes. Drain pasta, add the pasta to the pan, mix and serve.

Makes 3 Servings.

Number of Servings: 3

Recipe submitted by SparkPeople user BRYANREAVIS.






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