8 oz. whole-wheat angel hair or spaghetti pasta, prepared to package directions
2 tablespoons whole-wheat flour
¼ teaspoon black pepper
2 boneless, skinless chicken breasts, visible fat removed and butterflied.
Cooking spray
1 ½ cups sliced fresh mushrooms
2 teaspoons garlic, minced from jar
2 tablespoons lemon juice
½ cup low-sodium chicken stock
2 teaspoons salt free/low sodium Italian seasoning
2 medium zucchinis, thinly sliced
- Prepare pasta to package directions – drain, rinse and set aside.
- Mix flour and pepper in a shallow dish. One at a time, place chicken pieces in flour mixture and turn to coat.
- Spray a large skillet with cooking spray, turn to medium heat and add chicken. Cook until no longer pink inside (3-4 minutes per side).
- Transfer chicken to a plate and set aside.
- Re-spray skillet with cooking spray, turn heat to medium-high, and cook mushrooms for 3-4 minutes, stirring occasionally.
- Add garlic, lemon juice and chicken stock, stir and cook for 2 minutes.
- Add Italian Seasoning and zucchini, bring to a simmer and cook about 5 minutes until zucchini is tender.
- Toss pasta in the skillet with sauce. Serve topped with chicken.
Per serving:
| Calories | 367 |
| Total Fat | 4.5 g |
| Saturated Fat | 1.0 g |
| Trans Fat | 0.0 g |
| Polyunsaturated Fat | 1.0 g |
| Monounsaturated Fat | 1.0 g |
| Cholesterol | 73 mg |
| Sodium | 153 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 6 g |
| Added Sugars | 0 g |
| Protein | 35 g |
| Potassium | 930 mg |
| Calcium | 50 mg |
Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
