Chicken Pasta Primavera for 1 or 2 light lunches

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.

Ingredients:
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
Cooking spray

Directions:
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.

694 Calories
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.
439 calories
4.5 g fat

Herbed Chicken and mushroom dinner

This dinner was very yummy. The original recipe called for sherry but I used water or chicken broth.

Single serve Herbed Chicken and Mushroom Dinner

1 4 oz chicken breast
dash of salt
dash of pepper
Cooking spray
1/4 cup sliced onions
2 oz of sliced mushrooms
1 -2 tbs fat free low sodium chicken broth or water
1/8tsp oregano dried
1 cup frozen broccoli
1/3 cup instant mashed potatoes
1/3 cup water
1 Tbs skim milk
salt and pepper if needed
pepper

  1.  pound chicken to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and  pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned.
    2. While chicken cooks, cut onions into slices. Remove chicken from pan. Coat pan with cooking spray. Add mushrooms and onions to pan. Cook 1 minute, stirring constantly. Stir in water or chicken broth with oregano. Return chicken to pan; cover and cook 3 to 4 minutes or until mushrooms are tender and chicken is done. Transfer chicken to a platter. Pour mushroom mixture over chicken; sprinkle with freshly ground pepper, if desired. Serve immediately.

Cook broccoli in microwave bowl with a little water to steam for 4 min.

Cook instant mashed potatoes (i do this in the microwave too) boil 1/3 cup water for 2 -2 1/2 min. Remove from microwave add skim milk and potatoes, fluff with a fork and let sit a min.

310 calories and 6 g fat (this made a good size dinner filled my plate)