Chicken Primavera

1. 1

   In a large saucepan, heat the oil over medium heat, swirling to coat the bottom.

2. 2

   Cook the zucchini, yellow squash, onion, mushrooms, and garlic for 3 to 4 minutes, or until the squashes and onion are tender-crisp, stirring occasionally.

3. 3

   Stir in the tomatoes with liquid, broth, oregano, pepper, and red pepper flakes.

4. 4

   Increase the heat to medium high and bring to a simmer.

5. 5

   Reduce the heat to medium low and cook for 15 minutes, stirring occasionally.

6. 6

   Meanwhile, prepare the pasta using the package directions, omitting the salt.

7. 7

   Drain well in a colander.

8. 8

   Pour into a large bowl and cover to keep warm.

9. 9

   Stir the chicken and peas into the zucchini mixture.

10. 10

    Increase the heat to medium and cook for 5 to 10 minutes, or until the chicken and peas are heated through, stirring occasionally.

11. 11

    Serve over the pasta.

12. 12

    Use this recipe as a springboard for experimentation.

13. 13

    A few possibilities are using asparagus for one or both types of squash, substituting green onions for red, trying thyme instead of oregano, and/or replacing the fettuccine with whole-grain bowtie pasta.

14. 14

    Cooking with no-salt-added tomatoes can really make a difference in sodium: On average, one cup of regular canned tomatoes contains 300 mg more than the same amount of tomatoes canned without added salt!

15. 15

    (Per serving)

16. 16

    Calories: 299

17. 17

    Total fat: 3.0g

18. 18

    Saturated: 0.5g

19. 19

    Trans: 0.0g

20. 20

    Polyunsaturated: 1.0g

21. 21

    Monounsaturated: 1.0g

22. 22

    Cholesterol: 30mg

23. 23

    Sodium: 59mg

24. 24

    Carbohydrates: 51g

25. 25

    Fiber: 10g

26. 26

    Sugars: 6g

27. 27

    Protein: 22g

28. 28

    Calcium: 64mg

29. 29

    Potassium: 522mg

30. 30

    3 starch

31. 31

    1 vegetable

32. 32

    1 1/2 very lean meat

* Per serving · 4 servings · Values may vary.