Chicken Dijon with Angel Hair Pasta and Fresh Zucchini - 4 servings
Preparation: 15 min. Cooking: 15 min. Total: 30 min.
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2 boneless, skinless chicken breasts
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1 onion
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8 mushrooms
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6 oz marinated artichoke hearts
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4 medium zucchini
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2 Tbsp butteror margarine
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3 cloves garlic
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1 Tbsp Dijon mustard
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1/3 cup white wine
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1/2 cup lowfat sour cream
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3/4 lb angel hair pasta
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1 Tbsp butteror margarine
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salt and pepper, to taste
Fill a large pot with water and begin to heat for pasta. Prepare ingredients: Cut chicken breasts into thin slices, then into 1 in. pieces. Peel and quarter onion, then slice thinly. Trim stems off of mushrooms and slice thinly. Drain artichoke hearts and cut into small pieces. Trim zucchini and cut into .25 in. pieces. Place in a microwaveable dish and set aside. Place 2 Tbsp butter in a wide frying pan or wok over medium high heat. Press garlic and add. Then add chicken pieces and cook for 1-2 minutes. Microwave zucchini on high for 6 minutes. To pan with chicken, add onion slices and cook 1 minute more. Add mushroom slices and artichoke pieces. Continue cooking until chicken pieces are no longer pink (approximately 4 minutes) and remove pan from heat. Reduce burner temperature to low. Put pasta in boiling water and cook 1-2 minutes or until done. Add Dijon mustard and wine to chicken mixture and stir carefully. Place pan back on burner and add light sour cream. Stir gently until sauce forms. Remove from heat. Remove zucchini from microwave. Season lightly with small amount of butter or margarine, salt and pepper. Drain pasta in a large colander. Serve Chicken Dijon over pasta accompanied by fresh zucchini.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 690 Cal |
18 g |
81 g |
47 g |
9.4 g |
7.9 g |
120 mg |
200 mg |
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Nutrients
| Calories |
690 Cal |
|
| Fat |
18 g |
|
| Carbs |
81 g |
|
| Protein |
47 g |
|
| Fiber |
9.4 g |
|
| Sugar |
7.9 g |
|
|
Fats
| Fat |
18 g |
|
| Fat, Sat. |
9.1 g |
|
| Fat, Mono. |
4.7 g |
|
| Fat, Poly. |
2 g |
|
| Cholesterol |
120 mg |
|
|
Vitamins
| Choline |
150 mg |
27% |
| Niacin |
22 mg |
140% |
| Panto. Acid |
2.4 mg |
48% |
| Riboflavin |
0.9 mg |
69% |
| Thiamin |
0.99 mg |
82% |
| Vitamin A |
800 IU |
27% |
| Vitamin B6 |
1.3 mg |
80% |
| Vitamin B12 |
0.45 mcg |
19% |
| Vitamin C |
40 mg |
44% |
| Vitamin D |
11 IU |
5.5% |
| Vitamin E |
1 mg |
6.9% |
| Vitamin K |
16 mcg |
14% |
|
Minerals
| Calcium |
120 mg |
12% |
| Copper |
0.6 mg |
66% |
| Fluoride |
55 mcg |
1400% |
| Iron |
5.4 mg |
67% |
| Magnesium |
140 mg |
32% |
| Manganese |
1.4 mg |
19% |
| Phosphorus |
560 mg |
80% |
| Potassium |
1300 mg |
27% |
| Selenium |
86 mcg |
160% |
| Sodium |
200 mg |
13% |
| Zinc |
3.4 mg |
31% |
|
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