Chicken and Artichokes with Pasta
Courtesy of CanolaInfo
Servings: 4
Prep Time: n/a
Cook Time: 10 Min.
Prep Time: n/a
Cook Time: 10 Min.
What you need:
* 1/4 of 16 oz. package dry whole-grain spaghetti noodles, broken in half (455 g)
* 2 Tbsp. canola oil, divided (30 mL)
* 3 to 4 lb. boneless, skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces (350 g)
* 1/2 of can (13.75-oz/390 g) quartered artichoke hearts, drained
* 3 medium cloves garlic, minced
* 1 c. (about 1 oz/28 g) packed baby spinach (250 mL)
* 1/2 c. chopped fresh basil leaves (125 mL)
* 1/4 tsp. salt (1 mL)
* 1/4 c. (1 oz/28 g) grated Parmesan cheese (60 mL)
* 2 Tbsp. canola oil, divided (30 mL)
* 3 to 4 lb. boneless, skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces (350 g)
* 1/2 of can (13.75-oz/390 g) quartered artichoke hearts, drained
* 3 medium cloves garlic, minced
* 1 c. (about 1 oz/28 g) packed baby spinach (250 mL)
* 1/2 c. chopped fresh basil leaves (125 mL)
* 1/4 tsp. salt (1 mL)
* 1/4 c. (1 oz/28 g) grated Parmesan cheese (60 mL)
What to do:
1. Cook pasta according to package directions, omitting any salt or fat.
2. Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet over medium heat, tilting to coat bottom. Add chicken and cook 4 minutes or until slightly browned, stirring frequently. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear. Transfer to a plate and set aside.
3. Add remaining canola oil and garlic to skillet, and cook 15 seconds over medium heat. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend. Sprinkle with Parmesan.
* Fresh tip: Adding the spinach leaves and basil at the very end allows the leaves to wilt slightly while retaining their vibrant color and flavor.
* Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.
2. Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet over medium heat, tilting to coat bottom. Add chicken and cook 4 minutes or until slightly browned, stirring frequently. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear. Transfer to a plate and set aside.
3. Add remaining canola oil and garlic to skillet, and cook 15 seconds over medium heat. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend. Sprinkle with Parmesan.
* Fresh tip: Adding the spinach leaves and basil at the very end allows the leaves to wilt slightly while retaining their vibrant color and flavor.
* Recipe courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.
Nutritional information:
Calories: 310; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 55mg; Total Carbs: 24g; Fiber: 4g; Protein: 26g; Sodium: 370mg;