Chicken Scampi

Heart Smart
chicken scampi

Cooking Time: 20 minutes

Ingredients

  • 2 tablespoons trans fat free margarine
  • 1 tablespoon olive oil
  • 1/4 cup diced red pepper
  • 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 3 cloves minced garlic
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 cup white wine
  • 1/4 cup fat free, reduced sodium chicken broth
  • 2 tablespoons fresh squeezed lemon juice
  • 4 (4 ounce) boneless, skinless chicken breasts cut into strips
  • 3 cups cooked angel hair pasta

Instructions

In a skillet heat margarine and olive oil over medium-high heat until margarine melts. Add red pepper, parsley, basil, oregano, garlic, salt, black pepper, wine, chicken broth and lemon juice and mix together. Add the chicken strips and sauté for approximately 3 minutes. Lower heat and cook for an additional 10 to 15 minutes, allowing sauce to reduce slightly and chicken to cook through. Add cooked pasta to skillet, coating pasta with the sauce.


Yield: 5 servings (about 1 1/3 cups per serving)

Nutritional Info

  • Calories = 310
  • Fat = 10 gm
  • Saturated fat = 2 gm
  • Trans fat = 0 gm
  • Cholesterol = 58 mg
  • Protein = 25 gm
  • Sodium = 334 mg
  • Carbohydrate = 25 gm
  • Fiber = 1 gm
  • Calcium = 21 mg
  • % calories from fat = 29%

Food exchanges: 3 lean meat, 1 1/2 starch