Lemon-Tarragon Chicken Toss
Source of Recipe
6 ounces dried fettuccine or linguine
2 cups broccoli or cauliflower florets
1/2 cup reduced-sodium chicken broth
3 tablespoons lemon juice
1 tablespoon honey
2 teaspoons cornstarch
1/4 teaspoon ground white pepper
12 ounces skinless, boneless chicken breasts, cut into bite-size strips
2 teaspoons olive oil or cooking oil
1/2 cup shredded carrot
1 tablespoon snipped fresh tarragon or 1/2 teaspoon dried tarragon, crushed
Lemon slices, halved (optional)
1. Cook pasta according to package directions, adding the broccoli or cauliflower for the last 4 minutes of cooking. Drain.
2. Meanwhile, in a small bowl combine broth, lemon juice, honey, cornstarch, and white pepper; set aside.
3. In a large nonstick skillet stir-fry chicken in hot oil for 3 to 4 minutes or until no longer pink. Stir cornstarch mixture; add to skillet. Cook and stir until thickened and bubbly. Add carrot and tarragon; cook 1 minute more.
4. To serve, spoon chicken mixture over pasta. If desired, garnish with lemon slices. Serve immediately. Makes 4 servings.
Nutritional facts per serving
calories: 320, total fat: 4g, saturated fat: 1g, monounsaturated fat: 2g, polyunsaturated fat: 1g, cholesterol: 49mg, sodium: 143mg, carbohydrate: 43g, total sugar: 8g, fiber: 3g, protein: 27g, vitamin C: 70%, calcium: 4%, iron: 13%, starch: 2.5diabetic exchange, vegetables: 1diabetic exchange, very lean meat: 2.5diabetic exchange