This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is NOT safe for those who are sensitive to gluten.
"A restaurant is a fantasy - a kind of living fantasy in which diners are the most important members of the cast."
-Warner LeRoy, Restaurateur
This is a simple and straightforward dish that's easy to make and requires only one pot, so clean up is easy.
Eating healthy is as much about the amount of food you eat as any other issue. A serving size of pasta is two ounces (the amount in the Nutrition Facts on a box or bag of pasta). Since the standard box of pasta is one pound, there are eight servings in a box with each serving having about 200 calories.
There is usually not much fat in pasta, about a gram or so per serving. Most pasta is simply flour and water.
Servings = 2 | Serving size =2 ounces pasta with 3 ounces chicken and sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe makes good leftovers if reheated gently. Leftovers, chilled, work well as a pasta salad.
|3 Tbsp||smooth peanut butter|
|1/4 cup||fresh cilantro leaves|
|2 tsp||low-sodium soy sauce|
|2 Tbsp||low sodium chicken or vegetable broth|
|1/8 tsp||red pepper flakes|
|6 ounces||boneless skinless chicken breast (sliced into strips)|
|1/2 cup||frozen edamame (soybeans)|
|4 ounces||whole wheat or gluten-free spaghetti|
|1 small||carrot (shredded)|
|red onion (slivered; to taste)|
|2 Tbsp||dry roasted unsalted peanuts|
Place peanut butter, cilantro, lime juice, soy sauce, chicken stock, and red pepper flakes in a blender or mini chopper and puree until smooth. Set aside.
Preheat oven to 200°.
Place 3 quarts water in large saucepan over high heat. When water boils, reduce heat to medium until water is simmering. Add chicken strips and cook for five minutes. Remove the chicken with tongs, leaving the water in the pot, and place the plate in the preheated oven.
Increase the heat under the water to high, and when the water returns to a boil, add the whole wheat pasta. Cook for 8-10 minutes, until pasta is almost al dente. Add edamame and cook for another 1 minute.
Remove 1/2 cup of the pasta water and reserve. Drain the pasta and edamame, then return to sauce pan. Reduce heat to medium and add peanut sauce, chicken, and shredded carrots and onions, then toss well. (Don't add onions if they are a GERD trigger for you).
If the sauce is too thick, add the reserved pasta water, one tablespoon at a time, until it reaches the desired consistency. Top with peanuts and serve.
Serving size = 2 ounces pasta with 3 ounces chicken and sauce
Servings = 2
Amount Per Serving
|Calories 581||Calories from Fat 190|
|% Daily Value|
|Total Fat 23g||35%|
|Saturated Fat 4g||21%|
|Monounsaturated Fat 9g|
|Trans Fat 0g|
|Total Carbohydrates 59g||20%|
|Dietary Fiber 10g||41%|
|Vitamin A 49%||Vitamin C 22%|
|Calcium 11%||Iron 33%|
|Vitamin K 17 mcg||Potassium 913 mg|
|Magnesium 201 mg|