Italian Chicken and Penne

Only 288 Calories.  This easy stir-fry combines the pasta with green pepper, mushrooms and tomatoes in an Italian-style sauce.

Ingredients:

  • 8 oz. uncooked penne pasta
  • 1 pound boneless skinless chicken breasts, cut into 1/2 inch pieces
  • 1 small green pepper julienned
  • 1/2 cup chopped onion
  • 1 garlic clove, minced
  • 1 Tbls. olive oil
  • 1 cup sliced fresh mushrooms
  • 1 cup halved cherry or grape tomatoes
  • 1 (8 oz) can pizza sauce
  • 1/2 tsp. Italian seasoning
  • 1/3 cup shredded mozzarella cheese

Preparation:

  • Cook pasta according to the package directions;  drain.  In a nonstick wok, stir-fry the chicken, pepper, onion and garlic in oil until chicken is no longer pink.
  • Add pasta, mushrooms, tomatoes, sauce and seasoning;  heat through.
  • Remove from heat.  Sprinkle with cheese;  let stand until melted.

Yields: 6 servings

Nutritional Facts:  1-1/3 cups equals 288 calories, 5 g fat (1 g saturated fat), 47 mg cholesterol, 96 mg sodium, 36 g carbohydrate, 3 g fiber, 26 g protein.

Diabetic Exchanges:  3 very lean meat, 2 starch, 1 vegetable, 1/2 fat

Chow Down

Onion-Apricot Pork Chops

Dressed up with a glossy sauce, these tender chops are ready in a half hour.  And only 296 calories.

Ingredients:

  • 4 bonless pork loin chops (4 oz each)
  • 1 Tbsp. butter
  • 1 large onion, sliced and separated into rings
  • 1/2 cup chopped dried apricots
  • 1-1/2 cups beef broth
  • 1/4 cup orange marmalade
  • 1 tsp. minced fresh gingerroot
  • 1 garlic clove, minced
  • dash ground nutmeg
  • 1 Tbsp. cornstarch
  • 4-1/2 tsps. cold water

Preparation:

  • In a large skillet, brown the pork chops in butter over medium-high heat.  Add the onions and apricots.  Combine the broth, marmalade, ginger, garlic and nutmeg;  pour into skillet.  Bring to a boil.  Reduce heat;  cover and simmer for 12-15 minutes or until meat juices run clear.
  • Remove chops and keep warm.  Combine cornstarch and water until smooth;  stir into skillet.  Bring to a boil;  cook and stir for 1-2 minutes or until thickened.  Spoon over pork chops.

Yield:  4 servings

Nutritional Facts:  1 chop equals 296 calories, 10 g fat (4 g saturated fat), 62 mg cholesterol, 392 mg sodium, 30 g carbohydrate, 2 g fiber, 23 g protein

Chow for Now