Low Fat Chicken Pasta N Cream Sauce With Veggies Food

HEALTHY CREAMY CHICKEN AND PASTA

Steps:

• Fill a large pot with lightly salted water and bring to a boil. Stir in penne and return to a boil. Cook pasta uncovered, stirring occasionally, until cooked through but still firm to the bite, about 11 minutes; drain.
• Cook and stir olive oil and garlic in a large skillet over high heat just until brown and fragrant, about 2 minutes. Add chicken and mushrooms; stir to coat with garlic and olive oil. Cook chicken until no longer pink in the center and the juices run clear, 6 to 8 minutes. Stir in cream of mushroom soup; gradually add 1/2 cup of water about 1 tablespoon at a time, adding enough to make sauce light and creamy.
• Reduce heat to medium-low heat and gently fold pasta into the chicken and sauce until coated. Add garlic salt and red pepper to taste; remove from heat and serve.

ONE POT CREAMY CHICKEN AND VEGETABLE PASTA

Steps:

• Season the chicken with salt and pepper; set aside.
• In a 12-inch pan or skillet, heat the olive oil over medium heat. Add the onions and stir until soft, about 3 minutes. Add the chicken to the pan and cook until brown on both sides. Stir in the garlic and cook one additional minute. Add the uncooked pasta, chicken broth, water, broccoli, red bell pepper, carrots and peas. Stir, then bring to a boil. Reduce the heat to low, cover and simmer for 22 minutes.
• Uncover and cook until almost all of the liquid is absorbed, about 5 additional minutes. Remove from heat, and stir in the cream cheese, mozzarella cheese and Parmesan cheese. Stir until cheese is melted.
• Divide the pasta and vegetables between four bowls, and garnish with parsley (if using). Serve immediately.

LOW FAT CHICKEN & PASTA N CREAM SAUCE WITH VEGGIES

Steps:

• I tried to average this recipe out for servings per person, at 2 cups per serving. But the servings will depend on how hearty the appetites are. I had 1 cup which would be considered a 1/2 serving, and I was full. My husband had 2 huge plates each being more than 2 cups each, so it depends on appetites. In calculating this I used 2 cups as the NORM, AND THAT AVERAGED OUT TO 347 CALORIES PER PERSON. I used MY FITNESS PAL TO CALCULATE THE CALORIES PER SERVINGS. When I compared this recipe to the original recipe the difference in calories is 1442 calories per serving for the Creamy Rigatoni with Veggies & Italian Sausage, compared to 347 in this one.
• Cube chicken into medium chunks, then combine spices together and sprinkle liberally over chicken, and mix around until chicken is seasoned. Allow to sit at room temperature about 15 minutes for spices to penetrate and season chicken.
• Chop Green Onions and celery.
• Remove stem ends and string across top from snow peas.
• Chop yellow onions.
• Chop sweet peppers, when done you should have about 8 cups of fresh veggies. Add the shredded carrots, I had some that were purchased shredded.
• Add 1 1/2 tablespoons of coconut oil to large skillet, I used a 16 inch size. Heat over medium high heat then add prepared veggies, and cook until crisp tender.
• Remove veggies to a large bowl or platter till needed.
• Add the remaining 1 1/2 tablespoon of coconut oil to skillet then add in the marinated and seasoned chicken pieces, cook over medium high heat, till done.
• Cook pasta according to directions on package for Al Dente, mine needed 9 to 10 minutes. Then drain. Add pasta back into pot along with the drained and chopped roasted peppers.
• Add the cooked veggies to the skillet with the chicken, then stir to mix together. Pour veggie/chicken mixture back into pot with cooked pasta, then stir to blend together.
• Now prepare the cream mixture by combining the softened cream cheese, with the milk and yogurt, then whisk together to blend, then add in the parmesan cheese. Stir to blend. Pour into pot with the pasta & chicken and stir until all is coated with cream sauce. Pour into a large serving platter, top with chopped green onion Tops and sweet peppers if desired, and serve with your favorite salad.
• These are some of the major calorie differences in this recipe compared to the Pasta with Italian Sausage Dish. Calories New 347 versus 1442 in the first recipe, Fat New 15 grams-versus 79 grams, Cholesterol New 91 versus 256, Sodium New 1054Mg versus 3,525 Mg. Carbs New 16 Versus 86 Grams Fiber 3 grams in New versus 8 grams in old recipe, Sugar was same in both recipes 6 grams, Protein in new recipe was 37, versus 99 in old recipe. This finding makes me want to re vamp all of my recipes, and this is just one reason why I couldn't loose weight. It is okay every now and then as long as you use MODERATION, BUT NOT ON A REGULAR BASIS. So that is why I am on a mission to try and loose weight.

CREAMY CHICKEN PENNE WITH VEGGIES

Steps:

• Cook pasta as directed on package, omitting salt. Meanwhile, heat oil in large skillet on medium heat. Add chicken and onions; cook 5 min. or until chicken is done, stirring frequently. Add asparagus, zucchini, peppers and garlic; cook and stir 2 to 3 min. or until vegetables are crisp-tender. Remove from heat; cover to keep warm.
• Melt butter in medium saucepan on medium heat. Stir in flour until blended. Gradually stir in milk. Bring to boil; cook 2 min. or until thickened, stirring constantly. Add cream cheese and Romano; cook and stir 1 to 2 min. or until cream cheese is completely melted and sauce is well blended.
• Drain pasta; place in large bowl. Add chicken mixture and cream cheese sauce; mix lightly. Sprinkle with parsley.

LOW CALORIE PARMESAN CHICKEN WITH TOMATO CREAM SAUCE

Steps:

• For Tomato Cream sauce:.
• Heat oil in a non-stick saucepan over medium heat until hot.
• Add garlic, saute until tender.(do not brown! it makes the garlic bitter).
• Add cans of tomato and next 5 ingredients.
• Bring mixture to a boil.
• Reduce heat and simmer uncovered,20 minutes stirring occasionally.
• Combine milk and flour in a small bowl, stirring well with a whisk.
• Gradually add milk mixture to tomato sauce, stirring constantly.
• Cook, stirring constantly for 5 minutes until slightly thickened; stir in cheese.
• Set lid on pot and keep warm on low.
• For Parmesan chicken:.
• Preheat oven to 350 degrees.
• Combine milk and mustard,stirring with a whisk.
• Combine breadcrumbs and next 4 ingredients in a bowl.
• Dip chicken in milk mixture, then dredge in breadcrumb mixture.
• Lightly mist a baking sheet with cooking spray and place chicken on it.
• Bake for 15 minutes then flip chicken and bake for another 15 on other side.
• *With 10 minutes left for chicken to be done start cooking pasta.
• Place 1 cup pasta on each plate top with chicken breast.
• Ladle some tomato cream sauce over pasta and chicken.
• Sprinkle with a little extra Parmesan cheese.
• serve:).

CHICKEN/SHRIMP VEGGIE PASTA IN CREAM SAUCE

Steps:

• Cut Chicken into bite-size chunks, clean shrimp and sprinkle both with cajun seasoning, pepper, garlic powder, and any other spices that you like on chicken (I used garlic powder, chipotle Mrs. Dash, a little creole seasoning, cracked peppercorns, and a dash of hot sauce). Saute chicken in skillet with just enough olive oil or cooking spray to keep it from sticking, set aside. Saute shrimp in a small amount of olive oil or butter, saute one side and then flip this is really quick so be careful not to overcook them or they will be gross. Cut up the zuccini in bitesize chunks/strips (like they do at the japanese restaurant), dice peppers into really small pieces, slice mushrooms, and saute all veggies in skillet with olive oil, spices and fresh garlic just until they are slightly tender, do not overcook them, they are better with a slight crunch (use a garlic press to get all the garlic and juice into the veggies). Set veggies aside. Go ahead and boil your noodles now. Now make the sauce, you can technically do all this simultaneously if you have enough skills, take a carton of heavy whipping cream and spices (italian seasoning, garlic powder, etc and pour into skillet and heat on low-medium stirring with a whisk, sprinkle in some grated Parmesan cheese or your favorite cheese (don't use much, maybe only like 1/4 cup at most). Make a quick rue using about 1/2 flour and cold water whisking really fast to get the lumps out. Pour the rue mixture along with about 1/2-1 cup of milk into the cream. Make it come to a slight boil to thicken up and then reheat the veggies/meat if they are cold and add the pasta, veggies, meat to the sauce and toss. Serve on a plate and top with the diced roma tomato, green onions, and a sprinkle of real bacon bits. DELICIOUS! It is really good reheated too, just pour some extra milk in the container before you put it in the fridge to keep it from drying out.
• This is great served with a side salad, breadsticks or garlic toats, and wine.