Light Tuscan Garlic Chicken recipe

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Ingredients

6 ounces whole wheat linguine
20 asparagus spears, trimmed
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon salt
2 teaspoons freshly ground black pepper
4 (3 ounce) skinless, boneless chicken breast halves, pounded thin
olive oil cooking spray
2 teaspoons olive oil, divided
1 red bell pepper, cut into matchstick-sized pieces
3 cloves garlic, minced
2 cups low-fat buttermilk
½ cup white wine
1 tablespoon all-purpose flour
½ pound fresh spinach
⅓ cup grated Parmesan cheese

Nutrition Info

414.2 calories
carbohydrate: 44.8 g
cholesterol: 64.1 mg
fat: 8.2 g
fiber: 9.5 g
protein: 36.8 g
saturatedFat: 2.5 g
servingSize: -
sodium: 2080.2 mg
sugar: 10 g
transFat: : -
unsaturatedFat: : -

Directions

  1. Bring a large pot of lightly salted water to a boil. Cook linguine at a boil until tender yet firm to the bite, 10 to 12 minutes, drain.

  2. Bring a second pot of water to a boil. Cook asparagus until bright green, about 3 minutes. Remove asparagus using tongs and immediately dunk in cold water.

  3. Mix oregano, basil, thyme, salt, and pepper in a small bowl. Spray chicken breasts with cooking spray, rub herb mixture into chicken.

  4. Heat 1 teaspoon olive oil in a skillet over medium-high heat, cook chicken in the hot oil until lightly browned and no longer pink in the center, about 3 minutes per side.

  5. Heat remaining 1 teaspoon olive oil in a saucepan over medium-high heat, cook and stir red bell pepper and garlic in the hot oil until fragrant, about 1 minute. Stir buttermilk, wine, and flour into red bell pepper mixture, cook and stir until sauce is thickened, 2 to 4 minutes. Add spinach, cook until spinach wilts, 2 to 3 minutes. Stir Parmesan cheese into sauce until melted.

  6. Run hot water over asparagus to warm. Evenly divide linguine among serving plates, top with sauce, asparagus, and chicken.

Recipe Yield

4 servings

Recipe Note

I have reduced this recipe to 1/4 of its original fat and calories!

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