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Heart Healthy Recipes

Chicken & Pasta Broccoli Pasta Dijon

1 lb. Mostaccioli, or other medium pasta shape, uncooked
½ cup large red bell pepper, cut into short thin strips
½ cup sliced fresh mushrooms 
1 lb. boneless, skinless chicken breast, cut into 1 inch pieces
½ cup large yellow bell pepper  
½ cup fat free low sodium chicken broth  
¼ tsp. freshly ground pepper
1 12 oz. can evaporated skim milk   
2 cloves garlic minced 
1 Tbsp. Cornstarch
2 tsp. extra virgin olive oil 
3 Tbsp. Dijon mustard
3 cups broccoli florets, cut into short thin strips    
      
Prepare pasta according to the package directions.  While pasta is cooking, toss chicken with pepper, garlic and olive oil.  Coat a large non-stick skillet with cooking spray; place over medium high heat until hot.  Add chicken mixture; stir-fry 4-5 minutes or until chicken is cooked through.  Remove chicken from skillet and place in a medium bowl.  Add broccoli, bell peppers, mushrooms and chicken broth to skillet.  Cover.  Simmer over medium heat 5-6 minutes or until veggies are tender-crisp.  Transfer to bowl with chicken.  In a small bowl, combine ¼ cup of the milk with cornstarch, mixing until smooth.  Add to skillet with remaining milk; bring to a boil, stirring constantly.  Reduce heat; stir in mustard.  Stir in reserved chicken mixture.  Add well drained pasta.  Toss mixture and serve immediately with additional ground pepper, if desired.  (Makes 4 servings)

Nutrient analysis:
Calories: 467
Protein:  34 grams
Carbohydrates: 69 grams
Fat: 4.5 grams
Sodium: 227 mgs

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