Dishes, Nutrition

Whole Wheat Pasta with Chicken, Asparagus and Tomatoes


Yield:  4 servings

8 ounces uncooked whole wheat rotini (corkscrew pasta) or penne pasta
Cooking spray
1 pound skinless, boneless chicken breast, cut into 1/4-inch strips
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 cup (1-inch) slices asparagus
2 cups cherry tomatoes, halved
2 garlic cloves, minced
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
1 tablespoon extra virgin olive oil
1/4 cup (1 ounce) crumbled goat cheese
Cook pasta according to package directions, omitting salt and fat.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with salt and pepper. Add chicken and asparagus to pan; sauté 5 minutes. Add tomatoes and garlic to pan; sauté 1 minute. Remove from heat. Stir in pasta, basil, vinegar, and oil. Arrange 2 cups pasta mixture on each of 4 plates; top each serving with 1 tablespoon cheese.

Trail Mix

This can be done in any combination and quantity to suit your individual tastes and needs. Here are a few suggestions for ingredients:

Nuts and Seeds (Almonds, Cashews, Peanuts, Sunflower Seeds, Pumpkin Seeds, Walnuts, Pecans)

Dried Fruit (Apples, Apricots, Raisins, Cranberries, Cherries, Coconut, Mango, Pineapple, Berries)

Refreshing Alternative Beverage

Instead of water try this to keep yourself hydrated:

4 cups water

1 cup fresh mint or 4 tea bags of mint tea or any herbal tea

Bring water to a boil and pour over herbs or tea bag. Let mixture steep for 10-15 minutes. Remove herbs or tea bags and let cool. Keep refrigerated until ready to use.


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