Rosemary Garlic Chicken over Whole Wheat Penne

Health Benefits: Rosemary is an excellent source of antioxidants

Recipe prepared by Chef Bill Doyle
Nutrition Facts by Rachel Stahl, Culinary Nutrition Fellow

Recipe Yield: 4 Servings

Ingredients

  •  1 pound chicken breast, boneless and skinless, sliced width-wise into 1/2'' strips
  •  4 tablespoons olive oil
  •  1 tablespoon garlic, fresh, crushed
  •  2 tablespoons all-purpose flour
  •  2 tablespoons tomato paste
  •  1 1/2 cups low-sodium chicken broth
  •  1 tablespoon Worcestershire Sauce
  •  2 tablespoons rosemary, fresh, chopped
  •  4 cups whole wheat penne (pre-cooked)
  •  1/4 cup Parmigiano-Reggiano (optional)
  •  Canola oil spray

Directions

  1.  Spray a nonstick skillet with canola oil spray. Add chicken breast and saute over medium-high heat for 4-5 minutes/side or until chicken reaches an internal temperature of 165 degrees F. Set aside.
  2.  In the same skillet, heat olive oil and sauté garlic until fragrant, but not browned.
  3.  Add flour and cook 3-4 minutes.
  4.  Stir in tomato paste and low-sodium chicken broth. Bring to a simmer and cook until thickened.
  5.  Add Worcestershire Sauce and rosemary. Then add cooked pasta and toss to coat evenly.
  6.  Place chicken strips into skillet and stir dish over low heat until all heated through.
  7.  Transfer to a platter and garnish with cheese. Serve immediately.

Nutrition Facts

Amount Per Serving
Calories 480
Total Fat 18g (34% of calories from fat)
Saturated Fat 2g (4% of calories from saturated fat)
Cholesterol 72mg
Sodium 166mg
Total Carbs 48g
Dietary Fiber 7g
Protein 32g

*Note: Majority of the fat in this recipe comes from heart healthy polyunsaturated and monounsaturated fats.

Health Benefits: Mint contains antioxidants and is thought to have a soothing effect.