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Skinny Chicken Pasta Toss

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Skinny Chicken Pasta Toss
  • Prep Time 10 min
  • Total Time 30 min
  • Servings 4
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58% less sat fat • 200% more dietary fiber than the original recipe. Grill extra chicken tonight so you can toss leftovers into this easy dish tomorrow. Not that organized? Pick up a rotisserie chicken at the supermarket.

Ingredients

8
ounces dried cavatappi, fusilli, rotini, ditaloni, or other short pasta tubes
1
can (15 oz) cannellini (white kidney) beans, rinsed and drained
1/2
cup reduced-sodium chicken broth
3
cloves garlic, thinly sliced
1
tablespoon olive oil
6
plum tomatoes, coarsely chopped (about 2 cups)
12
ounces shredded cooked chicken
1/4
cup snipped fresh Italian (flat-leaf) parsley
1/2
to 1 teaspoon cracked black pepper
1/4
teaspoon salt
Fresh Italian (flat-leaf) parsley sprigs (optional)

Directions

  • 1 In a large saucepan, cook pasta according to package directions; drain well and set aside.
  • 2 In a blender or food processor, combine 3/4 cup of the beans and the chicken broth. Cover and blend or process until smooth. Place bean puree in pan used for cooking the pasta; bring to boiling. Return pasta to pan.
  • 3 Meanwhile, in a large skillet, cook garlic in hot oil for 1 minute. Add tomatoes; cook for 1 minute. Add the remaining beans, shredded chicken, snipped parsley, pepper, and salt. Heat through.
  • 4 Add the tomato mixture to hot pasta; toss to coat. Top with parsley sprigs, if desired. Serve immediately.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 2 cups
Calories
530
(
Calories from Fat
80
)
Daily Value
Total Fat
9g
14%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
70mg
24%
Sodium
740mg
31%
Potassium
750mg
21%
Total Carbohydrate
70g
23%
(
Dietary Fiber
9g
37%
,
Sugars
7g
)
Protein
43g
Daily Value*:
Vitamin A
40%
40%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
4 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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