LIGHT TUSCAN GARLIC CHICKEN

Light Tuscan Garlic Chicken image

I have reduced this recipe to 1/4 of its original fat and calories!

Provided by Scott Koeneman

Categories World Cuisine Recipes European Italian

Time 40m

Yield 4

Number Of Ingredients 17

Ingredients

6 ounces whole wheat linguine
20 asparagus spears, trimmed
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh thyme
1 tablespoon salt
2 teaspoons freshly ground black pepper
4 (3 ounce) skinless, boneless chicken breast halves, pounded thin
olive oil cooking spray
2 teaspoons olive oil, divided
1 red bell pepper, cut into matchstick-sized pieces
3 cloves garlic, minced
2 cups low-fat buttermilk
½ cup white wine
1 tablespoon all-purpose flour
½ pound fresh spinach
⅓ cup grated Parmesan cheese

Steps:

Bring a large pot of lightly salted water to a boil. Cook linguine at a boil until tender yet firm to the bite, 10 to 12 minutes; drain.
Bring a second pot of water to a boil. Cook asparagus until bright green, about 3 minutes. Remove asparagus using tongs and immediately dunk in cold water.
Mix oregano, basil, thyme, salt, and pepper in a small bowl. Spray chicken breasts with cooking spray; rub herb mixture into chicken.
Heat 1 teaspoon olive oil in a skillet over medium-high heat; cook chicken in the hot oil until lightly browned and no longer pink in the center, about 3 minutes per side.
Heat remaining 1 teaspoon olive oil in a saucepan over medium-high heat; cook and stir red bell pepper and garlic in the hot oil until fragrant, about 1 minute. Stir buttermilk, wine, and flour into red bell pepper mixture; cook and stir until sauce is thickened, 2 to 4 minutes. Add spinach; cook until spinach wilts, 2 to 3 minutes. Stir Parmesan cheese into sauce until melted.
Run hot water over asparagus to warm. Evenly divide linguine among serving plates; top with sauce, asparagus, and chicken.

Nutrition Facts : Calories 414.2 calories, Carbohydrate 44.8 g, Cholesterol 64.1 mg, Fat 8.2 g, Fiber 9.5 g, Protein 36.8 g, SaturatedFat 2.5 g, Sodium 2080.2 mg, Sugar 10 g