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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 269.2
  • Total Fat: 7.5 g
  • Cholesterol: 55.7 mg
  • Sodium: 333.8 mg
  • Total Carbs: 29.9 g
  • Dietary Fiber: 4.2 g
  • Protein: 20.6 g

View full nutritional breakdown of Chicken & Vegetable Pasta in Parmesan Sauce calories by ingredient
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Chicken & Vegetable Pasta in Parmesan Sauce

Submitted by: IREANERUPE

Introduction

My version of a basic Italian pasta dish with a lighter variation to an alfredo sauce. My version of a basic Italian pasta dish with a lighter variation to an alfredo sauce.
Number of Servings: 4

Ingredients

    Makes 4 servings.

    Pasta dish:
    8 oz cooked pasta*
    2 chicken breasts (approximately 5 oz each)
    1 large red bell pepper*
    1-1/2 cup frozen peas*
    Cooking spray
    1/2 tsp salt
    1 tsp pepper

    Parmesan sauce:
    1 Tbsp all-purpose flour
    1/2 Tbsp butter
    1/2 cup whole milk
    1/2 cup grated parmesan cheese
    2 cloves minced garlic
    1/2 Tbsp Italian seasoning (dry)
    salt (to taste)
    1/2 tsp pepper

    stock pot
    grill pan/Foreman grill/fry pan
    wisk
    small saucepan

    *These items can be substituted with whatever type of pasta or vegetables you prefer, but of course it will change the nutritional value.

Directions

1. Prepare a pot with water and boil pasta according to directions. A typical package of pasta is about 1 lb (this recipe will require half of the package only).

2. Preheat the grill or pan on medium heat. In the meantime, butterfly the chicken breasts. I simply run a sharp knife along the length of the chicken and split it in half. You can Google it! This will make it faster and easier to fully cook the chicken. Next, coat the chicken breasts with cooking spray and then season (both sides) with 1/2 tsp salt and 1 tsp pepper. Prep the grill with cooking spray as well. Place the chicken breasts (depending on size of the grill pan) on grill and allow to cook thoroughly for 10-15 minutes per side. If you are unsure on its doneness, run a knife through the thickest part - the juices should run clear. Once the chicken is done, set aside for 5 minutes before slicing strips for the pasta.

3. While the chicken is cooking, slice the bell pepper into thin strips and reheat the frozen peas according to the microwave directions.

4. Combine pasta, sliced grilled chicken, peppers and peas in a large bowl.

5. Preheat a small saucepan on medium low. Add butter and slowly wisk in flour. Once completely combined, stir in the minced garlic. Next add the parmesan cheese, whole milk and Italian seasoning. Allow to come to boil, stirring frequently and then reduce heat to low for a few more minutes. Remove from heat completely and pour sauce over pasta, chicken and vegetables, mix and enjoy.

Number of Servings: 4

Recipe submitted by SparkPeople user IREANERUPE.






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