Time: 50 min.
Ingredients:
- 6 oz whole-wheat penne
- 4 tsp EVOO
- ¾ lb chicken breast; boneless, skinless, cut into bite-size pieces
- 1 sweet onion, diced
- 1 fennel bulb, cored & diced
- 1 TBSP garlic, minced
- ½ tsp salt
- ¼ tsp dried thyme leaves
- ¼ cup dry sherry
- 3 TBSP all-purpose flour
- 1 cup chicken broth (reduced sodium)
- 1 cup milk (low fat)
- 4 cups baby spinach
- ½ cup romano cheese, grated
- ¼ cup fresh chives, chopped
- black pepper, to taste
Directions:
- Boil water; cook pasta according to package directions. Drain throughly, return to pot, & cover
- Meanwhile, heat 2 tsp oil in a large skillet over medium-high heat
- Add chicken and cook until browned, stirring occasionally (4-6 min.); set aside
- Turn down heat to medium; add remaining oil, onion, fennel, garlic, salt, & thyme to skillet
- Cook, stirring often, until vegetables begin to softe (5-7 min.)
- Add sherry and cook, stirring often, until evaporated (1-2 min.)
- Sprinkle with flour and stir to coat
- Add broth and milk; increase heat and bring to simmer, stirring occasionally
- Cook, stirring often, until sauce is thickened (2-3 min.)
- Add chicken and any accumulated juices back to skillet and cook, stirring often, until chicken is cooked through (about 3 min.)
- Add spinach and cook until wilted (30-90 sec.)
- Remove from heat and stir in romano cheese and chives
- Combine chicken, sauce, and pasta
- Season with black pepper & enjoy!
Makes 4 servings
Nutrition: 472 calories 12 g fat 34 g protein 54 g carbs 4 g fiber 797 mg sodium
from: Fitness Magazine
