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Chicken and Artichokes with Pasta

Chicken and Artichokes with Pasta

Combine three shades of green in this healthy pasta dish. It’s so good and so good for you that it will quickly become a staple meal!

Ingredients

  • 1/4 of 16 ounce (455 g) package dry whole-grain spaghetti noodles, broken in half
  • 2 tablespoons canola oil, divided 30 mL
  • 3 to 4 pounds boneless, skinless chicken breasts, rinsed, patted dry, and cut into bite-size pieces 350g
  • 1/2 can (13.75-ounces/390 g) quartered artichoke hearts, drained
  • 3 medium cloves garlic, minced
  • 1 cup (about 1 ounce/28 g) packed baby spinach 250 mL
  • 1/2 cup chopped fresh basil leaves 125 mL
  • 1/4 teaspoon salt 1 mL
  • 1/4 cup (1 ounce/28 g) grated Parmesan cheese 60 mL
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Instructions

  1. Cook pasta according to package directions, omitting any salt or fat.
  2. Meanwhile, heat 1 teaspoon canola oil in a large nonstick skillet over medium heat, tilting to coat bottom.
  3. Add chicken and cook 4 minutes or until slightly browned, stirring frequently.
  4. Add artichokes and cook, stirring constantly, 2 minutes or until chicken is no longer pink in the center and juices run clear.
  5. Transfer to a plate and set aside.
  6. Add remaining canola oil and garlic to skillet, and cook 15 seconds over medium heat.
  7. Remove from heat; add drained pasta, chicken mixture, spinach, basil, and salt. Toss gently, yet thoroughly, to blend.
  8. Sprinkle with Parmesan.

Yield: 4 servings

Fresh tip: Adding the spinach leaves and basil at the very end allows the leaves to wilt slightly while retaining their vibrant color and flavor.

Nutritional Analysis Per Serving Serving size: 1 1/4 cups (300 mL) Calories 310 Total Fat 12g Saturated Fat 2g Cholesterol 55mg Sodium 70mg Carbohydrates 24g Fibre 4g Protein 26g

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

Recipes and photograph used with permission from canolainfo.org




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