Lemon Chicken with Pasta

Course Main Dishes
Prep. Time 20 mins
Cooking Time 20 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1/4 cup (60 ml) vegetable oil, divided

1 lb (450 g) boneless, skinless chicken breasts, cut in match-like strips

2 cups (500 ml) thinly-sliced broccoli

3/4 cup (180 ml) sliced green onions

2 cloves garlic, minced

1 tsp (5 ml) dried rosemary leaves, crushed

1 tsp (5 ml) dried oregano leaves, crushed

1/4 cup (60 ml) all-purpose flour

2 cups (500 ml) milk

1/4 cup (60 ml) grated Canadian Parmesan cheese

1 tsp (5 ml) grated lemon rind

1/4 cup (60 ml) lemon juice

Salt

Pepper, to taste

12 1/2 oz (375 g) cooked, drained spaghetti

Chopped fresh tomato

Instructions

Heat 2 tbsp (30 mL) of the oil in large fry pan. Sauté chicken strips over high heat until cooked. Remove from pan; set aside.

Add 1 tbsp (15 mL) more oil to pan. Sauté broccoli until crisp-tender. Remove from pan; set aside. Add remaining 1 tbsp (15 mL) oil to pan. Sauté onion, garlic, rosemary and oregano until tender. Blend in flour; gradually stir in milk. Cook and stir over medium heat until mixture boils and thickens. Stir in Canadian Parmesan cheese, lemon rind and juice.

Return chicken and broccoli to pan. Add salt and pepper to taste. Reheat to serving temperature. Serve over hot cooked pasta and sprinkle with chopped tomato.

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Nutritional Info

Per serving

Energy: 731 Calories
Protein: 46 g
Carbohydrate: 87 g
Fat: 21 g
Fibre: 6.3 g
Sodium: 470 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 25 % / 276 mg
Selenium: 161 %
Folate: 122 %
Niacin: 109 %
Vitamin C: 58 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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