NUTRITION

SERVINGS

INGREDIENTS

4 oz skinless, boneless chicken breast

1 cup whole grain pasta

1 cup cauliflower florets

1/2 cup asparagus, trimmed and cut

1/4 cup frozen green peas

1/4 cup low-fat milk

2 tablespoons grated Parmesan cheese

2 cloves garlic, minced

1 tablespoon extra virgin olive oil

Salt and black pepper to taste

PREPARATION

• 1

  Bring a large pot of salted water to boil for the pasta.

• 2

  Cut the chicken breast into even, thin slices and season with salt and pepper.

• 3

  Steam or microwave the cauliflower until very tender, then transfer to a blender.

• 4

  Cook the whole grain pasta according to package directions, reserving 1/2 cup of pasta water before draining.

• 5

  While pasta cooks, heat olive oil in a large skillet over medium heat.

• 6

  Add minced garlic to the skillet and sauté until fragrant, about 30 seconds.

• 7

  Add the sliced chicken to the skillet and cook until golden and cooked through, about 5-6 minutes.

• 8

  Add the asparagus to the skillet and cook for 2-3 minutes.

• 9

  Blend the cooked cauliflower with low-fat milk, half of the Parmesan cheese, and a pinch of salt until smooth.

• 10

  Pour the cauliflower sauce into the skillet, add the frozen peas, and stir to combine.

• 11

  Add the cooked pasta to the skillet, stirring to coat with sauce. Add pasta water as needed to reach desired consistency.

• 12

  Season to taste with salt and black pepper.

• 13

  Serve hot, garnished with remaining Parmesan cheese.