This recipe comes from Rachel Ray's 30-Minute Meals segment; so automatically it got my attention. I am confident that all of you can relate to being in a time crunch pretty much ALL of the time. Still, I have said it before and I will say it again, that doesn't mean we can't make a delicious and nutritious meal for ourselves and/or our families. Proof in point, I give you a lightened version of Rachael's Chicken Piccata Pasta Toss.
1 tablespoon extra-virgin olive oil
1 1/3 pounds chicken breast tenders, cut into 1-inch pieces
Salt and pepper
1 tablespoon "I Can't Believe It's Not Butter"
4 cloves garlic, chopped
2 shallots, chopped
2 tablespoons all-purpose flour
1/2 cup white wine
1 lemon, juiced
1 cup LOW SODIUM/FAT FREE chicken broth
3 tablespoons capers, drained (or 5 tbsp if you LOVE capers like my hubby & I do : ) )
1/2 cup flat-leaf parsley, chopped
1 pound WHOLE GRAIN penne rigate pasta, cooked to al dente
Chopped or snipped chives, for garnish
FAT FREE Olive Oil Cooking Spray
Heat a deep nonstick skillet over medium high heat. Coat with olive oil cooking spray and add the chicken to the pan. Season chicken with salt and pepper. Brown chicken until lightly golden all over, about 5 to 6 minutes. Remove chicken from pan and return the skillet to the heat. Reduce heat to medium. Add 1 tablespoon extra-virgin olive oil and 1 tablespoon "ICBINB", the garlic and shallots to the skillet. Saute garlic and shallots 3 minutes. Add flour and cook 2 minutes. Whisk in wine and reduce liquid 1 minute. Whisk lemon juice and broth into sauce. Stir in capers and parsley. Add chicken back to the pan and heat through, 1 to 2 minutes. Toss hot pasta with chicken and sauce and serve. Adjust salt and pepper, to your taste. Top with fresh snipped chives.
NUTRITION FACTS (per serving): 425.33 calories; 6.93g fat; 59.58g carbohydrate; 30.89g protein; 10.47g fiber