Fiesta Chicken California (Cilantro-Orange)
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INGREDIENTS
- 1/2 c Red and green bell peppers,
- FOR THE SAUCE
- 2 ts Vegetable soup base, such as
- 1 3/4 c Penne rigate pasta, dry
- 1 tb Seasoned pepper, for coating
- 1/2 c Water
- 1 pn Red pepper flakes, to taste
- 3 tb Lowfat cilantro-walnut pesto
- 1/2 c Fresh orange juice
- REST
- 1/4 ts Vegetable flakes
- 1 1/2 c Mixed vegetables, such as
- 1 ts Cornstarch slurry,
- 5 oz Skinless boneless chicken
- 1 pn Salt
INSTRUCTIONS
WHILE WAITING for the pasta water to boil: * Measure for Sauce: Juice 1 orange into a 2 cup pyrex. Add hot water from the pasta pot to make 1 cup of liquid. Add the remaining sauce ingredients. Stir well; set aside. * Coat chicken in peppers. Measure pasta. etc. PASTA and VEGETABLES (20 mins) ... Cook penne for about 4 minutes. Add frozen fiesta mix; return to boil, and cook for about 10 mins. Add bell peppers and cook until pasta is al dente and vegetables are tender, about 4 minutes more. Drain well, keep warm. MEANWHILE, CHICKEN (12 mins) ... Heat nonstick skillet-grill to medium and dry-fry fillets until well browned and no longer pink inside, 4 to 5 minutes per side. Remove from pan and slice into thin, diagonal strips, then cut into bite-sized pieces. DEGLAZE and SAUCE (3-4 mins) ... Stir the sauce ingredients and pour into still hot grill to deglaze; scrap pan to incorporate the peppery drippings; add chicken to sauce after cutting it. Gloss the sauce with a little thickener (optional). ASSEMBLE pasta and sauce in a large serving bowl; toss to coat. Serve at once. COOKsPANTRY ... Nova Cilantro-Walnut Pesto (cilantro, parsley, walnuts, garlic, jalapeno peppers; pureed with vegetable broth, white-sherry vinegar; seasoned with salt and pepper); Better than Bouillon, vegetable flavored (low fat and low salt vegetable broth base); Fiesta Vegetable Mix (broccoli, carrots, and beans: navy, red-kidney, garbonzo, and Italian green; lastly, red bell pepper). This was on the table in just under 30 minutes. Sliced peaches were too sweet. Try celery and apples. PER SERVING: 560 cals, (10% cff). Just add fruit to the menu. -- NewPasta.mcf/hanneman Recipe by: Hanneman 1997 March Posted to Digest eat-lf.v097.n063 by PATh
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (121g) | ||
| Recipe Makes: 2 Servings | ||
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| Calories: 94 | ||
| Calories from Fat: 20 (21%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 2.2g | 3 % | |
| Saturated Fat 0.6g | 3 % | |
| Monounsaturated Fat 0.6g | ||
| Polyunsanturated Fat 0.5g | ||
| Cholesterol 49mg | 15 % | |
| Sodium 55.2mg | 2 % | |
| Potassium 207mg | 5 % | |
| Total Carbohydrate 2.4g | 1 % | |
| Dietary Fiber 0.1g | 1 % | |
| Sugars, other 2.3g | ||
| Protein 15.2g | 22 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 94
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