A friend of ours is having surgery soon and her pre-op regimen has already started. To help her out, our Care Group is providing meals for her family so she doesn’t have to deal with it. I bought chicken last week because Elizabeth and I have been craving Quick Chicken and Spinach – so I decided to double the recipe to make for her crew. This is quick, easy and delicious. It has been a staple in our house since our first baby was born and a Care Group member brought it to us for dinner. And yes, that is lilac Fiestaware bowl. Yes, you can be jealous that I have two…and a couple of chili bowls…I’ll wait while you compose yourself.
Here (hopefully…I think they move these recipes sometimes!) is the recipe - from the December 2001 issue of Cooking Light magazine. The nutritional analysis below is copied from the recipe as put on myrecipes.com by Cooking Light.
Yield: 4 servings (serving size: 2 cups)
Ingredients
* 4 (4-ounce) skinless, boneless chicken breast halves
* 1/8 teaspoon salt
* 1/8 teaspoon black pepper
* 1 tablespoon olive oil
* 3/4 cup chopped onion
* 1 garlic clove, minced
* 1 1/2 cups fat-free, less-sodium chicken broth
* 2 (14 1/2-ounce) cans diced tomatoes with onions and green peppers, drained
* 4 cups fresh spinach
* 1 tablespoon chopped fresh basil
* 1 tablespoon butter
* 4 cups hot cooked ziti (short, tube-shaped pasta)
* 1/4 cup (4 ounces) grated fresh Parmesan cheese
Preparation
Cut chicken into 1-inch pieces, and sprinkle with salt and pepper.
Heat oil in a large nonstick skillet over medium-high heat; add chicken, onion, and garlic. Sauté 5 minutes, stirring frequently. Stir in broth and tomatoes. Bring to a boil; reduce heat and cook 5 minutes, stirring occasionally. Add spinach, basil, and butter; cook 2 minutes.
Toss chicken mixture with pasta, and top with cheese.
Nutritional Information
Calories: 431 (23% from fat)
Fat: 10.8g (sat 4.1g,mono 3.8g,poly 1.3g)
Protein: 37.8g
Carbohydrate: 46.3g
Fiber: 6.5g
Cholesterol: 80mg
Iron: 4mg
Sodium: 911mg
Calcium: 183mg
1 comment:
This looks AWESOME! I already have the diced tomatoes on hand, so the only thing I would have to buy is an onion. Wahoo! I'm totally going to try this recipe. Thanks for sharing!
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