Teriyaki Chicken and Pasta
Give broccoli and carrots a starring role at dinner. You'll benefit from the healthful vitamins and antioxidants found in dark green and orange vegetables while you fill up on fewer calories.
3 c. broccoli florets (about ½ lb.)
4 oz. spaghetti
1 tbsp. canola oil
1 large garlic clove, minced
1 small onion, thinly sliced
1 large boneless, skinless chicken breast half, cut into bite-size pieces
⅓ c. reduced-sodium chicken broth
¼ c. teriyaki sauce
1 tsp. hot chili-flavored oil
Cut broccoli into bite-size pieces and peel carrots. Cut into 1½-inch lengths, then lengthwise into quarters. Bring a large pot of water to a boil, add vegetables; cook 3 minutes, then drain and set aside. Cook the spaghetti according to package directions; drain and set aside. Heat oil in large nonstick skillet over medium heat. Add garlic and onion and cook 5 minutes or until onion is tender. Add the chicken, cook 2 to 3 minutes per side. Cut into a piece of chicken to make sure it is cooked through. Add the broth and scrape up browned bits in skillet. Stir in teriyaki sauce and chili-flavored oil, then return broccoli and carrots to skillet. Reduce heat to low, cover and simmer for 5 minutes. Add spaghetti; simmer until heated through.
Makes 4 (1½-cup) servings.
Nutrition information per serving: 266 calories, 7 g total fat, 18.5 g protein, 32.5 g carbohydrates, 2.5 mg cholesterol, 461 mg sodium and 3.75 g dietary fiber.