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Recipes
Chicken Primavera with Parmesan Pasta
6 servings
35 minutes total
  • Put water on to boil for pasta; prepare chicken through step 2 (15 minutes)
  • Continue pasta and complete chicken; serve (20 minutes)
Chicken Primavera
Ingredients
  • 1 ½ lb boneless, skinless chicken breasts
  • ¼ teaspoon kosher salt
  • ¼ teaspoon pepper
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons fresh Italian parsley, coarsely chopped
  • 1 teaspoon dried Italian seasoning, divided
  • ½ cup dry white wine
  • 2 medium yellow squash
  • 1 medium zucchini
  • 1 cup fresh green beans
  • 3 cloves garlic, coarsely chopped
  • 1 cup matchstick carrots
  • 1 cup prediced onions
  • 1 (14.5-oz) can diced fire-roasted tomatoes (undrained)
Steps
    1. Preheat large sauté pan on medium-high 2–3 minutes. Season chicken with salt and pepper (wash hands). Place 1 tablespoon oil in pan, then add chicken; cook 2–3 minutes on each side or until browned. Meanwhile, chop parsley.
    2. Add parsley, ½ teaspoon Italian seasoning, and wine to chicken. Reduce heat to medium-low; cover and simmer 6–8 minutes and until chicken is 165°F.
    3. Cut squash and zucchini in half lengthwise; then cut into ¼-inch-thick slices. Trim ends of beans; cut into 2-inch-long lengths. Chop garlic.
    4. Remove chicken from pan. Add remaining 1 tablespoon oil, remaining ½ teaspoon Italian seasoning, and garlic to pan; cook 1 minute. Stir in remaining ingredients (except tomatoes); cook and stir 5–7 minutes or until vegetables begin to soften.
    5. Stir in tomatoes; cook 4–5 more minutes or until vegetables are tender. Transfer vegetables to serving dish. Slice chicken, arrange over vegetables, and serve with pasta.
Parmesan Pasta
Ingredients
  • 12 oz whole-grain penne pasta
  • 2 tablespoons shredded Parmesan cheese
  • 1 tablespoon herb-garlic butter
Steps
    1. Prepare pasta following package instructions.
    2. Drain pasta; return to saucepan. Stir in cheese and butter. Serve.
Serving Suggestions
  • Complete your meal with a fresh salad blend, whole wheat bread, and fresh-cut fruit for dessert.
  • Primavera means “spring style” and this meal really highlights fresh vegetables. Avoid overcooking the vegetables to retain the most vibrant color and crisp flavor.
Chicken Primavera

Amount per ⅙ recipe serving: Calories 220, Total Fat 8g, Sat Fat 1.5g, Trans Fat 0g, Chol 65mg, Sodium 270mg, Total Carb 10g, Fiber 3g, Sugars 5g, Protein 25g, Calc 4%, Vitamin A 80%, Vitamin C 35%, Iron 10%

Parmesan Pasta

Amount per ⅙ recipe serving: Calories 220, Total Fat 4g, Sat Fat 1.5g, Trans Fat 0g, Chol 5mg, Sodium 70mg, Total Carb 39g, Fiber 0g, Sugars 2g, Protein 11g, Calc 4%, Vitamin A 2%, Vitamin C 0%, Iron 15%