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Categories:Viewed: 16 - Published at: 6 years ago
Ingredients
- 1 teaspoon canola or corn oil
- 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- 1/4 cup bottled sun-dried tomato pesto
- 2 tablespoons water
- 2 tablespoons dry red wine (regular or nonalcoholic)
- 1 1/2 tablespoons dried basil, crumbled
- 1 tablespoon balsamic vinegar
- 1/4 teaspoon salt
- 9 ounces refrigerated angel hair pasta (lowest fat and sodium available)
Method
- Using the package directions for the pasta, put hot tap water into a pot and bring to a boil, covering the pot so the water boils faster.
- In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
- Cook the chicken for 2 minutes on each side.
- Meanwhile, in a small bowl, whisk together the remaining ingredients except the pasta.
- Pour over the chicken.
- Reduce the heat and simmer, covered, for 5 to 7 minutes, or until the chicken is no longer pink in the center.
- When the water for the pasta comes to a boil, add the pasta and cook using the package directions, omitting any salt and oil.
- Dont overcook.
- Drain well in a colander.
- Serve the chicken on the pasta.
- Spoon the pesto sauce over all.
- Replace the sun-dried tomato pesto with basil-Parmesan pesto, the dry red wine with dry white wine, and the balsamic vinegar with lemon juice.
- (Per Serving)
- Calories: 381
- Total Fat: 9.0g
- Saturated: 1.0g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.0g
- Cholesterol: 67mg
- Sodium: 441mg
- Carbohydrates: 39g
- Fiber: 3g
- Sugars: 3g
- Protein: 34g
- Dietary Exchanges
- 2 1/2 Starch
- 3 Lean Meat
- (Per Serving)
- Calories: 408
- Total Fat: 12.0g
- Saturated: 1.5g
- Trans: 0.0g
- Polyunsaturated: 0.5g
- Monounsaturated: 1.0g
- Cholesterol: 70mg
- Sodium: 483mg
- Carbohydrates: 37g
- Fiber: 3g
- Sugars: 3g
- Protein: 35g
- Dietary Exchanges
- 2 1/2 Starch
- 3 Lean Meat
