This pasta is packed with nutrients: potassium from the spinach and calcium from the evaporated milk, which has 80 per cent more calcium than regular milk. Serve with a crisp green salad.
- Portion size 4 servings
- Credits : Canadian Living Magazine: November 2003
- 1 teaspoon vegetable oil
- 12 oz boneless skinless chicken breasts cubed
- 1 onion chopped
- 2 cloves of garlic minced
- 1/2 teaspoon pepper
- 2 tablespoons all-purpose flour
- 1 can evaporated fat-free milk
- 5 cups whole wheat penne (12 oz/375 g)
- 1/2 bag fresh spinach trimmed (10oz/284 g)
- 3/4 cups diced sweet red peppers
- 1/3 cup shredded fresh basil
- 3 tablespoons lemon juice
- 2 green onions chopped
In large nonstick skillet, heat oil over medium-high heat; brown chicken. Transfer to bowl.
Drain off any fat from pan. Add onion, garlic and pepper; fry over medium heat until softened, about 5 minutes. Sprinkle with flour; cook, stirring, for 1 minute. Return chicken and any accumulated juices to pan. Add evaporated milk; cook, stirring and without boiling, until thick enough to coat back of spoon, about 5 minutes.
Meanwhile, in pot of boiling salted water, cook penne until tender but firm, about 12 minutes. Add spinach; drain and return to pot. Add chicken mixture, red pepper, basil, lemon juice and green onions; toss to combine.
Nutritional facts Pper serving: about
- Sodium 744 mg
- Protein 45 g
- Calories 590.0
- Total fat 5 g
- Potassium 980 mg
- Cholesterol 53 mg
- Saturated fat 1 g
- Total carbohydrate 98 g
- Iron 39.0
- Folate 39.0
- Calcium 38.0
- Vitamin A 41.0
- Vitamin C 55.0