Prep: 2 minutes; Cook: 22 minutesPrep Time: 2 minutes
Cook Time: 22 minutes
Yield: 6 servings (serving size: 1 1/2 cups)
Cook Time: 22 minutes
Yield: 6 servings (serving size: 1 1/2 cups)
Ingredients
- Cooking spray
- 2 (6-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
- 1 (8-ounce) container refrigerated prechopped celery, onion, and bell pepper mix
- 1 cup matchstick-cut carrots
- 1/4 teaspoon freshly ground black pepper
- 7 cups fat-free, less-sodium chicken broth
- 1 cup uncooked whole wheat rotini (corkscrew pasta)
Preparation
1. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add chicken and next 3 ingredients; cook 6 minutes or until chicken begins to brown and vegetables are tender, stirring frequently. Add broth; bring to a boil. Add pasta, reduce heat to medium, and cook 8 minutes or until pasta is done.Nutritional Information
- Calories:
- 156 (14% from fat)
- Fat:
- 3g (sat 0.6g,mono 0.6g,poly 0.4g)
- Protein:
- 20.4g
- Carbohydrate:
- 12.8g
- Fiber:
- 2.8g
- Cholesterol:
- 40mg
- Iron:
- 1.4mg
- Sodium:
- 723mg
- Calcium:
- 27mg
Cooking Light Fresh Food Fast, Oxmoor House, APRIL 2009
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