Lunch

Chicken Vegetable Toss (Healthy) is for Lunch.

Chicken Vegetable Toss (Healthy) takes 25 minutes to prepare.

Chicken Vegetable Toss (Healthy) takes 25 minutes to cook.

Chicken Vegetable Toss (Healthy) makes 6 servings.

The ingredients for Chicken Vegetable Toss (Healthy) are:

3 Cups Uncooked Whole Wheat Rotini
? Lb Boneless Skinless Chicken, Cubed into 1? Pieces
1 Medium Red Bell Pepper, Cut into 1? Pieces
? Lb Fresh Asparagus, Cut into 1? Pieces
1 TBS Water
? Tsp Pepper

1 Cup 1% Low-Fat Milk
1 and ? TBS Butter
1 and ? TBS Flour
3 TBS Grated Parmesan Cheese
? Tsp Garlic, Minced
1 Dash Pepper

Here is how you make Chicken Vegetable Toss (Healthy):

1) Cook rotini according to package directions and set aside.2) In large skillet (with lid) heat to medium heat and spray with cooking spray.3) Saut? chicken for 3-4 minutes.4) Add vegetables, cover and saut? another 3-4 minutes or until chicken is no longer pink.5) In small saucepan melt butter over low heat.6) When melted slowly whisk in flour; this will form a light yellow paste.7) Slowly whisk in butter and let simmer (stirring frequently) for 3-4 minutes.8) Slowly whisk in cheese, garlic and pepper.9) Simmer for 3-4 more minutes, stirring frequently.10) In large sauce pan (where pasta was cooked) combine chicken & vegetables, pasta and sauce. Stir well, bring to heat if necessary.11) Makes 6 lunch servings.Number of Servings: 6Recipe submitted by SparkPeople user MISSA050680.

The nutritional information for Chicken Vegetable Toss (Healthy) is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 314.7

• Total Fat: 5.8 g
• Cholesterol: 38.7 mg
• Sodium: 178.1 mg
• Total Carbs: 45.6 g
• Dietary Fiber: 7.0 g
• Protein: 21.7 g

The dietary needs meet for Chicken Vegetable Toss (Healthy) is Low Fat