Foodie Friday: Teriyaki Chicken And Pasta with Spicy Vegetables

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.)
3 carrots
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
1⁄3 c. reduced-sodium chicken broth
¼ c. teriyaki sauce
1 tsp. hot chili-flavored oil

  • Cut broccoli into bite-size pieces.
  • Pare carrots.
  • Cut into 1½-inch lengths, then lengthwise into quarters.
  • Bring large pot of water to boiling.
  • Add vegetables; cook 3 minutes.
  • Drain; set aside.
  • Cook spaghetti according to package directions.
  • Drain and set aside.
  • Heat oil in large nonstick skillet over medium heat.
  • Add garlic and onion.
  • Cook 5 minutes or until onion is tender.
  • Add chicken.
  • Cook 2 minutes per side.
  • Add broth and scrape up browned bits in skillet.
  • Stir in teriyaki sauce and chili-flavored oil.
  • Return broccoli and carrots to skillet.
  • Reduce heat to low, cover and simmer 5 minutes.
  • Add spaghetti; heat through.

Makes 4 (1½-cup) servings.

Nutritional 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.

For more healthy recipes, browse our boards at pinterest/gwinnettmedical.


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