Hey guys! A friend asked for more recipes and so I’m sharing another one of our favorites. It’s bright and colorful which I think adds to that overall dining experience. I often make this when we’re having company and it always goes over really well. While my pictures may not be the best, you’ll have to trust me when I say this is delicious!
I’ve included nutrient breakdown, diabetic exchanges, and some general tips at the end.
6 ounces uncooked bow tie pasta
2 plum tomatoes, seeded and diced
1 small onion, chopped
1 medium zucchini, sliced
1 small yellow or red bell pepper, cut into thin strips
1/2 pound boneless, skinless chicken breasts cut into 1 inch strips
2 teaspoons olive oil
2 large garlic cloves, pressed
1/2 cup frozen peas
1 teaspoon Italian seasoning
1 teaspoon salt
1 ounce (1/4 cup) grated fresh Parmesan cheese (optional)
Cook pasta according to package directions. Drain and keep warm.
Heat olive oil in frying pan until hot then add minced garlic and chicken. Stir fry for 5 minutes or until chicken is no longer pink.
Reduce heat to medium and add onion, zucchini, bell peppers, peas, Italian seasoning and salt. Stir fry 2 minutes (or until almost done).
Add tomatoes stir fry 1-2 minutes until heated through.
Add the chickens and vegetables to the warmed pasta and mix well. Sprinkle with Parmesan cheese. Serve immediately.
Yields: 6 servings
Nutrients per serving: Calories 190, Total Fat 3g, Saturated Fat 0g, Carbohydrates 27g, Protein 14g, Sodium 430mg, Fiber 3g
Diabetic exchanges per serving: 1 1/2 starch, 1 meat (1 1/2carb)
We’re veggie and meat lovers so I generally double the vegetables and the chicken while keeping the pasta about the same. Remember to increase your seasoning and salt if you do this!
Prep veggies a day or two in advanced, put in separate covered containers, and store in the refrigerator until you’re ready to use them.
This may look like a lot of veggies but once the water is cooked out of them, it becomes much smaller!
Not everyone in our house likes Parmesan so I add it separately after dipping out each serving.
You can add a salad and garlic bread to complete the meal.
Let me know what you think! Hope you enjoy!
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