Lemon Chicken and Pasta with Cream Sauce
This recipe is absolutely delicious and begs to be served with grilled zucchini and yellow squash.
- 1 1/2 pounds boneless, skinless chicken breast
- 1 tablespoons extra-virgin olive oil
- 1 tablespoon grilled chicken seasoning
- Canola oil for oiling the grill grate
- ½ lemon or 2 tablespoon lemon juice
- 2 ½ teaspoons fresh herbs of choice chopped (parsley, oregano, rosemary, basil)
Preheat the grill to medium. Place the chicken in zip-top bag and pound the thick end with a mallet to create a chicken breast that is uniformly thick. Rub the chicken with oil and sprinkle with grill seasoning. Oil the grill grates with a paper towel soaked in canola oil (use tongs so as not to burn your fingers) or a heat resistant basting brush.
Place chicken on the oiled grill grate for 6 minutes, flip and cook on the second side 6 minutes, or until the chicken is done. Chicken is done when a meat thermometer registers 165 degrees. Sprinkle with fresh herbs and lemon juice let rest until ready to slice.
Don’t feel like grilling the chicken? Try broiling it instead.
Preheat the broiler. Cover a baking sheet with aluminum foil (for easy clean up) and set aside.
Place the chicken in a gallon-size plastic zip-top bag (leave the bag unsealed). Pound the thick end of the chicken thin with the flat side of a meat mallet to create a chicken breast with uniform thickness. Remove chicken from the bag and place it on the prepared baking sheet. Brush the chicken with oil on both sides. Sprinkle with seasoning mix and rub to evenly distribute.
Broil the chicken 6 inches from the heat source for 4-5 minutes on each side or until done (165 degrees).
Pasta and Sauce
- 2 ½ cups of penne pasta (preferably whole wheat)
- 3 cups unsalted chicken broth
- 2 lemons; divided (for juice, zest or wedges)
- 1 tablespoon extra-virgin olive oil
- 3 cloves of garlic, minced
- 1/4 cup milk
- 1/2 cup 4% Greek yogurt
- 3/4 cup parmesan cheese
- ½ teaspoon kosher salt
- Freshly ground black pepper, to taste
Combine 3 cups of chicken broth with 1 cup of water in a pasta pot. Bring to a boil and add pasta cook for 5 minutes, add in the juice of one lemon, about 4 tablespoons (be sure to zest the lemon prior to juicing) and cook another 5 minutes until the pasta is al dente. Reserve the pasta liquid for use in making the sauce.
Meanwhile; make the sauce. Add oil to a sauce pan and place over medium heat. Once the oil is hot, add the garlic, ½ cup of reserved pasta water, milk, yogurt, Parmesan cheese, salt and pepper; cook gently until it thickens (~ 2 minutes). Taste sauce to adjust for salt, pepper and lemon juice adding more if necessary. If the sauce becomes too thick add more pasta water.
To serve, toss the pasta with the sauce, top with sliced chicken. Finish it off with some fresh parsley, Parmesan and lemon zest. ---- DELICIOUS!
Yield: 6 Servings (serving size: 1 ¼ cup pasta mixture, 3 ounces chicken)
Nutrition Breakdown: Calories 290, Fat 10g (4g saturated fat), Cholesterol 35mg, Sodium 530mg, Carbohydrate 35g, Fiber 5g, Protein 17g.
Percent Daily Value: 4% Vitamin A, 20% Calcium, 8% Vitamin C, 8% Iron
Carbohydrate Choice: 2 Carbohydrates
Diabetes Exchange Values: 2 Starches, 2 ½ Lean Meats