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Heart Healthy Recipes - Chicken & Asparagus Tossed with Penne

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Chicken and asparagus tossed with penne

By Mayo Clinic staff  |  Serves 2

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.

Ingredients:
1 ½ 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 ¾ 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 sauté over medium 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 ½ tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis:
(per serving or ½ recipe)
Calories: 455 Cholesterol: 81 mg
Protein: 41 g Sodium: 240 mg
Carbohydrate: 55 g Fiber: 6.5 g
Total fat: 8 g Potassium: 462 mg
Saturated fat: 3.5 g Calcium: 125 mg
Monounsaturated fat: 2 g
Diabetes Exchange: 3 carbohydrate servings