Enjoy healthy, delicious low calorie dishes in minutes with these quick and ultra-quick recipe ideas.If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.Enjoy the recipe..
Ingredients :
Ingredients :
- 1 pound boneless, skinless chicken breasts
- 1/2 cup smooth natural peanut butter
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons minced garlic
- 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
- 1 teaspoon minced fresh ginger
- 8 ounces whole-wheat spaghetti
- 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas
Preparation :
1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to
cover; bring to a boil. Cover, reduce heat to low and simmer gently until
cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer
the chicken to a cutting board. When cool enough to handle, shred into
bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a
large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less
than specified in the package directions. Add vegetables and cook until the
pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of
the cooking liquid. Rinse the pasta and vegetables with cool water to refresh.
Stir the reserved cooking liquid into the peanut sauce; add the pasta,
vegetables and chicken; toss well to coat. Serve warm or chilled.
Nutrition :
Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.
1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to
cover; bring to a boil. Cover, reduce heat to low and simmer gently until
cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer
the chicken to a cutting board. When cool enough to handle, shred into
bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a
large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less
than specified in the package directions. Add vegetables and cook until the
pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of
the cooking liquid. Rinse the pasta and vegetables with cool water to refresh.
Stir the reserved cooking liquid into the peanut sauce; add the pasta,
vegetables and chicken; toss well to coat. Serve warm or chilled.
Nutrition :
Per serving: 363 calories; 12 g fat ( 2 g sat , 0 g mono ); 44 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 29 g protein; 7 g fiber; 348 mg sodium; 287 mg potassium.
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