Chicken Scampi Penne
- Yield: 4 servings
Ingredients
- 1 1/2pounds chicken breast tenders
- -- Salt and pepper
- 2tablespoons olive oil
- 1/2cup chopped red onion
- 1teaspoon minced garlic
- 2tablespoons all-purpose flour
- 1cup fat-free chicken broth
- 2tablespoons lemon juice
- 1/3cup white wine or cooking wine
- 3tablespoons capers, drained
- 1/3cup chopped parsley
- 8ounces penne pasta
- 1/3cup coarsely chopped avocado
- 1/4cup grated Parmesan cheese
Instructions
- Season chicken to taste. In large nonstick skillet, heat oil and cook chicken until golden brown, about 5-6 minutes. Remove chicken from pan; set aside.
- Add onion and garlic, stir 1 minute. Add flour, stirring 1 minute. Gradually add broth, lemon juice and wine, stirring. Bring to boil, reduce heat, cooking until slightly thickened. Return chicken to pan and add capers and parsley.
- Meanwhile, cook pasta according to package instructions. Drain and toss with chicken mixture. Sprinkle with avocado and Parmesan cheese, and serve.
Spicy Advice: Try using whole wheat or multi-grain blend pastas to boost fiber. Any time a recipe calls for wine, broth may be substituted.
Recipe reprinted with permission from Holly Clegg’s Too Hot in the Kitchen: Secrets to Sizzle at Any Age (2010).
Nutritional Info *per serving
- Calories 546
- Fat 13g
- Saturated Fat 3g
- Cholesterol 103mg
- Sodium 485mg
- Carbohydrate 50g
- Fiber 3g
- Sugars 3g
- Protein 50g