This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.
"It's like spicy food - sometimes you have to tone it down so more people can enjoy it."
- Kenneth Edmonds, Musician
OK, Iíll admit it. I actually made this with a full teaspoon of red pepper flakes. It's pretty spicy with that much, but it is not so overwhelming that you can't taste all of the other ingredients. If you don't like spicy food, you might use 1/4 teaspoon.
Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).
There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.
Servings = 2 | Serving size =4 ounces chicken with pasta and sauce
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe does not make very good leftovers.
|2 ounces||whole wheat or gluten free fettuccine|
|2 tsp||olive oil (divided)|
|8 ounces||boneless skinless chicken breast|
|1 large||shallot (minced)|
|1/2 large||red bell pepper (diced)|
|1 large||ear corn (shuck kernels from cob)|
|2 ounces||pepperoncini (diced)|
|1/2 tsp||dried red pepper flakes|
|1/4 cup||white wine|
|1/4 cup||2% milk|
|1 ounce||goat cheese|
|fresh ground black pepper (to taste)|
Place the water in a large stock pot over high heat.
When the water boils, add the pasta to the water.
Cut the chicken into 1/2 inch strips.
While the pasta is cooking, place one teaspoon olive oil in a large skillet over medium high heat.
Add the chicken to the pan and cook for about 5 to 7 minutes, turning at least once. When the chicken is just cooked through, remove to a plate.
Add the second teaspoon olive oil to the pan and then the shallots and red bell peppers. Cook for about 2 minutes and then add the corn, pepperoncini and red pepper flakes. Cook for about 3 minutes, stirring frequently.
Add the white wine and cook for about 1 minute. Reduce the heat to medium.
Add the chicken, milk, goat cheese, salt and pepper. Stir while the cheese melts.
Drain the pasta and add the fettuccine to the pan. Toss well and serve.
Serving size = 4 ounces chicken with pasta and sauce
Servings = 2
Amount Per Serving
|Calories 454||Calories from Fat 110|
|% Daily Value|
|Total Fat 12g||22%|
|Saturated Fat 4g||17%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 46g||16%|
|Dietary Fiber 5g||17%|
|Vitamin A 34%||Vitamin C 86%|
|Calcium 10%||Iron 17%|
|Vitamin K 5 mcg||Potassium 825 mg|
|Magnesium 124 mg|