I made this dish tonight and it is very filling lower in fat was a bit high in calories but this can be either cut down my reducing the pasta to half. This is for one person or 2 for a light lunch.
1 cup red and yellow peppers
1/2 cup frozen broccoli
1/4 chopped onion
1 cup sliced mushrooms
1/2 cup sliced thin 1/8 carrots
4 tbs fat free cream cheese
2 tbs shredded ramonao cheese (or parm cheese fat free works cuts the fat down 3 g so 4 total)
1/2 to 3/4 cup water
1 4 oz chicken breast
1/8 tsp garlic powder
3 oz penne pasta or 1 1/2 servings
salt and pepper to taste
1. In a frying pan spray with cooking spray, sautee mushrooms for about 3 min or until just cooked. Remove from pan. Add sliced carrots and add some water cook for about 5 min or until slightly crunchy. Strain water and remove carrots from pan.
2. Spray chicken with cooking spray and cook through in the frying pan. Take out from pan and slice into 1/2 inch slices.Set aside..
3. In a saucepan cook pasta for 5 min less than cooking time. Drain and add pasta, chicken, mushrooms, carrots, broccoli, onion, pepper, cream cheese and 1/2 cup water cook for about 5 min just until pasta is cooked and broccoli should still be slightly crunchy. If it seems like the sauce is too thick add a little more water stirring occasionally while cooking. Add garlic salt and pepper to taste. Stir in the 2 tbs of ramano and serve.
Like I said this makes a lot it can be used for 2 people or for 2 meals. Very yummy and filling. Would be great with a side salad too.
7 g Fat
You can cut the cal down by ommiting the chicken and cutting back the pasta to 1 serving. Still yummy and filling.
4.5 g fat