Chicken Penne Primavera Recipe

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Ingredients:

Serving

1 1/2 lbs boneless skinless chicken breasts
1 tbsp lemon pepper seasoning
2 tbsp olive oil
3 cups whole wheat penne, uncooked
2 tbsp olive oil
1/2 lb asparagus , cut into 1-inch pieces
1 cup baby carrots, halved
1 cup broccoli floret
1 tbsp lemon pepper seasoning
1/2 tbsp italian seasoning
1/2 lb mushroom, quartered
1/4 cup frozen sweet peas (or fresh )
2 garlic cloves, crushed
1 lemon , juice and zest of
1/4 cup dry white wine or 1/4 cup chicken stock
1 1/2 cups whole milk
3 tbsp cornstarch
1/8 cup cold water
1/3 cup parmesan cheese, grated

Directions:

Heat large skillet over medium-high heat.
Add 2 tablespoons olive oil to pan, season chicken breasts with lemon-pepper seasoning and add chicken to pan.
Cook chicken 5 minutes on each side, or until juices run clear, and set cooked chicken aside, let cool and cut into slices.
In a large stockpot cook pasta according to directions on package.
Add 2 more tablespoons olive oil to pan, along with asparagus, carrots and broccoli.
Stir in remaining lemon pepper and Italian seasonings, and cook about 4 minutes, until vegetables are cooked through but still slightly crisp.
Add mushrooms, peas and garlic, then remove from heat.
Add lemon juice and zest, cool 1-2 minutes (so milk won't curdle), then add wine, milk and cornstarch mixed with water.
Return to burner and heat to boiling for 2 minutes, stirring constantly.
Remove from heat, add cheese, pasta and chicken, mix well and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	639.3 Kcal (2677 kJ)
Calories from fat	150.79 Kcal
		% Daily Value*
Total Fat	16.75g	26%
Cholesterol	75.32mg	25%
Sodium	587.28mg	24%
Potassium	793.01mg	17%
Total Carbs	81.18g	27%
Sugars	9.95g	40%
Dietary Fiber	11.68g	47%
Protein	42.64g	85%
Vitamin C	24.1mg	40%
Vitamin A	0.4mg	13%
Iron	4.3mg	24%
Calcium	200.9mg	20%

Amount Per 100 g
Calories	133.73 Kcal (560 kJ)
Calories from fat	31.54 Kcal
		% Daily Value*
Total Fat	3.5g	26%
Cholesterol	15.76mg	25%
Sodium	122.85mg	24%
Potassium	165.88mg	17%
Total Carbs	16.98g	27%
Sugars	2.08g	40%
Dietary Fiber	2.44g	47%
Protein	8.92g	85%
Vitamin C	5.1mg	40%
Vitamin A	0.1mg	13%
Iron	0.9mg	24%
Calcium	42mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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