Prep Time: 10 minutes
Total Time: 25 minutes
1 1/2 ounces spaghetti, cooked
4 ounces boneless/skinless chicken breast, raw
1 tablespoon flour, all-purpose
1/8 teaspoon black pepper
1 teaspoon olive oil, extra virgin
2 tablespoons chicken broth, fat-free, low-sodium
2 tablespoons lemon juice
2 teaspoons capers
2 cups tossed green salad
2 tablespoons fat-free salad dressing, favorite flavor
1/4 cup spaghetti sauce, reduced sodium
Prepare pasta according to package directions; drain and keep warm.
To prepare chicken, pound boneless, skinless chicken breast between two sheets of waxed paper to 1/4-inch thickness.
Combine flour with pepper and spread on a plate; dredge chicken in flour mixture.
Heat olive oil in a heavy skillet until sizzling. Saute´ chicken breast until lightly browned, about 3 minutes per side.
Add chicken stock, lemon juice and capers to chicken; let boil for 3 minutes or until chicken is cooked thoroughly, turning chicken in sauce.
Meanwhile, prepare a crisp salad with washed greens, your favorite vegetables and your favorite fat-free salad dressing.
Serve chicken with hot pasta topped with spaghetti sauce (heated in microwave) and tossed salad.
Other Carbohydrates: 1.5 Very Lean Meat: 3.5
Fat: 1.5 Milk: 0.0
Vegetable: 2.0 Fruit: 0.0
Lean Meat: 0.0 Bread/Starch: 2.0
Amount Per Serving
Calories from Fat 100
Total Fat 11g
Saturated Fat 2g
Total Carbohydrate 67g
Dietary Fiber 5g
Vitamin A 70%
Vitamin C 130%