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Ingredients
- 1/4 c. sun-dry tomatoes
- 1/2 c. boiling water
- 6 ounce boneless skinless chicken breast
- 1/4 c. dry white wine
- 1 Tbsp. Italian seasoning
- 3 Tbsp. shallot, minced
- 1Â 1/4 c. fresh portobello mushrooms, minced
- 1/2 c. fresh peas or possibly frzn peas, thawed
- 8 ounce dry penne
- Â Â Light vegetable oil cooking spray
- 5 x cloves garlic, peeled and chopped
- 1 Tbsp. all-purpose flour
- 12 ounce evaporated skim lowfat milk
- 1/8 tsp grnd nutmeg
- 1/8 tsp crushed red pepper flakes
- 1/2 c. fresh basil, minced
- 5 med black olives, thinly sliced
Directions
- Preheat the oven to 350 degrees.
- Put the sun-dry tomatoes in a bowl, add in the boiling water, and set the bowl aside for the tomatoes to reconstitute.
- Fill a large pot with water and bring it to a boll while proceeding with the recipe.
- Combine the chicken and wine in a shallow baking dish. Sprinkle the Italian seasoning on top. Bake for 15 to 20 min, till the meat is no longer pink and the juices run clear. Remove and shred the chicken, reserving the cooking juices.
- Drain the sun-dry tomatoes and slice them thinly.
- Pour the reserved cooking juices from the chicken into a saute/fry' pan. Add in the shallots, mushrooms, peas, and the sliced sun-dry tomatoes. Saute/fry over low heat for a few min, till the liquid has been absorbed and the vegetables are wilted. Remove the pan from the heat and cover it to keep the vegetables hot.
- Add in the penne to the water in the large pot, that by now should be at a full boil. Cook over high heat to desired doneness, 8 to 12 min.
- While the pasta is cooking, make the sauce. Preheat a small, heavy saucepan for about 1 minute over medium heat, then spray it twice with the vegetable oil. Toss in the garlic and flour, then whisk in the evaporated lowfat milk. Add in the nutmeg and red pepper flakes. Whisking constantly, bring the mix to a boil and continue to cook for about 5 min, till thickened. Reduce the heat to the lowest setting and stir in the basil.
- Drain the cooked pasta and transfer it to a hot serving bowl. Add in the chicken, vegetables, and sauce. Toss and garnish with the sliced olives.
- Substituting Chicken Stock for Oil:Tossing cooked pasta in a little chicken stock before adding the sauce lends the same silky texture to the pasta as would extra virgin olive oil, with none of the fat. The stock lubricates the strands of pasta, keeping them from sticking together.
- This filling pasta derives its distinctive character from smoky, intensely flavorful sun-dry tomatoes, a once rare treat now found in the produce section of most supermarkets. Buy the type packed dry in cellophane, rather than which packed in jars with oil.
- If you grow your own basil, for added flecks of color, snip the crowns from the top of a few sprigs and scatter them over the pasta.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 294g | |
| Recipe makes 4 servings | |
| Calories 573 | |
| Calories from Fat 230 | 40% |
| Total Fat 25.78g | 32% |
| Saturated Fat 6.87g | 27% |
| Trans Fat 0.02g | |
| Cholesterol 43mg | 14% |
| Sodium 229mg | 10% |
| Potassium 789mg | 23% |
| Total Carbs 60.53g | 16% |
| Dietary Fiber 3.5g | 12% |
| Sugars 12.81g | 9% |
| Protein 22.78g | 36% |
