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The Recipe Instructions |
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Ingredients
1/2 lb chicken breast meat - (boneless, sk, inless)
6 oz penne pasta (short tubes) - uncooke, d
2 cup fresh spinach leaves - (firmly pack, ed)
4 tbsp grated parmesan cheese
3 tbsp chopped fresh basil
2 tbsp pine nuts
3 garlic cloves - peeled and minced
1/4 tsp red pepper flakes
1 cup plain nonfat yogurt
1/2 tsp salt
1 vegetable cooking spray
Directions
Slice the chicken into bite-sized pieces and set aside. Cook the pasta
according to the package directions, omitting any salt or fat. Drain
well, set aside and keep warm.
Combine the spinach and the next seven ingredients in the container
of an electric blender or food processor. Cover and process until
smooth. Pour into a small bowl and set aside.
Coat a large skillet with cooking spray; place over medium-high heat
until hot. Add the chicken and saute until browned; stir in the
reserved spinach mixture. Cover and simmer 5 minutes or until it is
thoroughly heated and the chicken is tender (do not boil).
Add the reserved past to the skillet. Toss gently. Serve immediately.
Per Serving: Calories: 385 Protein: 29 grams
: Carb: 52 grams Sodium: 600 mg
: Fat: 6 grams (14% of calories)
* Adapted from "Cooking Light Cookbook" 1990 (Oxmoor House, 1989) *
Published in: Nutrition Action Healthletter (CSPI) * Typed for you by
Karen Mintzias
Servings: 3
Diet Pesto n Pasta Chicken Recipe brought to you by Diet Recipes To-Go
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The Atkins’ Diet
Although it originated back in the 1960s, the popular atkins diet has been one of the most popular weight loss systms over the last few years. Having many well known film stars amongst its supporters, it allows fat reduction whilst allowing you to eat many foods that would not be part of a normal diet, eg bacon and egg and cheese. Unlike other diets, with the atkins diet you are supposed to eat fat and protein, it is carbohydrates that need to be avoided. Because of this, it is known as a high protein, low carb, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, amongst them, cereals and pasta made from white flour. Unlike other diets, with the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods like meat, fish and poultry. You also can eat shellfish, regular full fat cheese, butter & olive oil. The brassicas, Healthy super foods that help with Weight loss (examples: Kohlrabi, Green beans, Turnips and Rutabaga) Altthough not always popular with children, these are packed with vitamins (eg.folate and vit c), minerals (eg. potassium and selenium), fibre, chlorophyll, antioxidents and isothiocyanates. In addition to their many other health and weight loss benefits, the minerals, vitamins and nutrients in these are believed by nutritionalists to help reduce the cancer risk in those prone to it.. |