Because freshly grated Parmesan cheese has a more intense flavor than pre-grated cheese, you can use less of it, and in the process, you'll be saving on both fat and calories.
When I'm cooking pasta for Frank, I omit both the oil and salt called for in the directions on the pasta package. If we're having guests, though, I use the salt and oil called for in the package directions; people who aren't used to low-fat, low-salt cooking would find it pretty bland otherwise.
4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast
2 tablespoons vegetable oil, divided
4 scallions, cut in julienne strips (about 1/2 cup)
2 cloves garlic, minced
1 pound asparagus, peeled, cut in 2-inch pieces or julienne zucchini (about 2 cups)
2 carrots, peeled, cut in julienne strips (about 1 cup)
1/2 cup low-sodium chicken broth
1/2 cup dry white wine
1/4 cup minced fresh parsley
1 1/2 teaspoons minced, fresh oregano, or 1/2 teaspoon dried
1/8 teaspoon ground pepper
1/2 pound spaghetti, cooked, drained
1/3 cup freshly grated Parmesan cheese
Slice breast meat into thin strips. In a large skillet, over medium-high heat, heat 1 tablespoon oil. Add scallions and garlic; cook 1 minute, stirring frequently. Add chicken; cook 2 to 3 minutes or until chicken turns white, stirring constantly. Remove chicken and vegetables; set aside. Heat remaining oil in skillet; add asparagus and carrots and cook 2 minutes, stirring frequently. Stir in broth, wine, parsley, oregano and pepper; simmer 1 to 2 minutes or until vegetables are tender crisp.
Place spaghetti on large platter; top with chicken mixture. Sprinkle with cheese. Toss and serve.
Nutritional Figures Per Serving
Calories 417. Protein 48 grams. Carbohydrate 34 grams. Fat 9 grams. Cholesterol 105 mg. Sodium 185 mg.
Chicken Recipes - The Perdue Chicken Cookbook
Copyright (C) by Mitzi Perdue - Used with Permission
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