Spinach Egg Pasta with chicken & Tomato-Mozzarella Sauce Reduced Calorie
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 363.8
- Total Fat: 12.4 g
- Cholesterol: 58.3 mg
- Sodium: 335.9 mg
- Total Carbs: 30.0 g
- Dietary Fiber: 0.7 g
- Protein: 27.7 g
IntroductionThis is a reduced fat & calorie version of my Rich Egg Spinach Pasta with Chicken & Tomato-Mozzarella Sauce This is a reduced fat & calorie version of my Rich Egg Spinach Pasta with Chicken & Tomato-Mozzarella Sauce
12 oz of No Egg Spinach Pasta
4 boneless, skinless Chicken Breasts
1-2 Tbs of extra light Olive Oil
1 small onion, minced or finely chopped
1-2 medium red ripe tomatoes, chopped
1+ Tbs of preferred spice (Basil, Oregano, Italian Blend)
1 clove of fresh garlic or equivalent powder
2 c. minus 2 Tbs of skim milk
2 Tbs of butter (unsalted or butter substitute)
3.5-4 oz of part-skim Mozzarella Cheese
salt &/or pepper to taste
This recipe version takes a little longer to prepare and cook as you need to create a thin to thick white sauce by slowly blending flour and milk.
It also takes a few more minutes to cube and stir fry the chicken.
You reduce the calories per serving by about 50% from the original Rich version using cubed chicken, low-fat ingredients, and making 6 servings.
It may also cost less per serving which helps in any economy especially for families.
Chicken: sear and cook chicken in fry pan over medium heat. Cube chicken if prefer as this will allow for reduction of chicken per serving.This increases the amount of servings possible and reduces calories per serving. Keep warm without overcooking.
Peel and mince the onion. Prepare fresh garlic clove. Add both to skillet and sautee in olive oil. When onion is tender, add flour and stir until coated. Add butter and blend as it melts. Slowly add the milk, stirring constantly until well blended. Add Mozzarella cheese and heat until melted.
Wash and chop tomatoes. Add the tomatoes and seasonings to Mozzarella Sauce. Simmer until ready to serve, stirring occassionally.
Arrange pasta on plates. Place the chicken on top and center of pasta. Spoon Tomato-Mozzarella Sauce over chicken and pasta. Serve with salad, warm bread, and a nice glass of wine or water. Add your ambience and enjoy this quick but delicious meal!
Serving Size: makes 4-6 servings if you prefer cubed chicken vs whole breasts