Lemony Pasta With Chicken and Spinach

 Recipe
High in iron (4 mg) and chromium (27 micrograms, or mcg); for women ages 19 to 50, iron RDA is 18 mg and chromium reference daily intake (RDI) is 120 mcg. Prep: 12 minutes; Cook: 20 minutes.

Yield:

4 servings (serving size: 2 cups)

Nutritional Information

Calories 588
Fat 14 g
Satfat 2 g
Monofat 8 g
Polyfat 2 g
Protein 32 g
Carbohydrate 85 g
Fiber 12 g
Cholesterol 55 mg
Iron 4 mg
Sodium 791 mg
Calcium 124 mg

Ingredients

3 tablespoons olive oil
3 skinless, boneless chicken-breast halves
3 thinly sliced medium red onions
1/2 cup golden raisins
1 1/2 tablespoons grated lemon rind
2 teaspoons minced peeled fresh ginger
2 teaspoons salt
1 1/2 teaspoons balsamic vinegar
1/4 teaspoon freshly ground black pepper
9 ounces uncooked spinach fettuccine
1 (6-ounce) package baby spinach
Pine nuts, toasted (optional)

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes per side or until done. Transfer with tongs to a cutting board. Cool; shred with hands.

2. Combine onions, raisins, rind, ginger, and salt in a large skillet over medium heat; cook 5 minutes, stirring frequently. Stir in vinegar and pepper.

3. Cook pasta according to package directions, omitting salt and fat. Stir in spinach just before draining. Drain pasta and spinach; return to pot, stir in onion mixture and chicken, and toss well before serving. Garnish with pine nuts, if desired.

Note: Nutritional analysis includes Sugars 22g.

Lori Longbotham,

Health

April 2005
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