Chicken and asparagus tossed with penne
Dietitian's tip: Goat cheese, such as Montrachet, has a soft, creamy texture and a slightly tangy flavor. If you prefer, you can use other cheeses in this recipe, such as feta or Romano.
SERVES 2
Ingredients
1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.
Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and saute over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, and simmer 1 minute more.
In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.
To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately.
Nutritional Analysis(per serving)Calories 412 Cholesterol 58 mg
Protein 34 g Sodium 1,101 mg
Carbohydrate 55 g Fiber 4 g
Total fat 6 g Potassium 461 mg
Saturated fat 3 g Calcium 156 mg
Monounsaturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 3
Protein and dairy 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 3
Nonstarchy vegetables 2
Meat and meat substitutes 3
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 3
Vegetables 2
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00480 
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