Directions:
- Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.
- Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
- Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
- Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.
- Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
- Per serving: Calories 680; Fat 18 g (Saturated 5 g); Cholesterol 85 mg; Sodium 820 mg; Carbohydrate 79 g; Fiber 3 g; Protein 49 g
- Photograph by Stephanie Foley
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 728.42 Kcal (3050 kJ) | ||
| Calories from fat | 216.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.02g | 37% | |
|---|---|---|---|
| Cholesterol | 167.68mg | 56% | |
| Sodium | 740.65mg | 31% | |
| Potassium | 595.2mg | 13% | |
| Total Carbs | 81.13g | 27% | |
| Sugars | 9.36g | 37% | |
| Dietary Fiber | 3.66g | 15% | |
| Protein | 48.37g | 97% | |
| Vitamin C | 7.6mg | 13% | |
| Iron | 3.1mg | 17% | |
| Calcium | 414.7mg | 41% | |
| Amount Per 100 g | |||
| Calories | 218.09 Kcal (913 kJ) | ||
| Calories from fat | 64.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.19g | 37% | |
|---|---|---|---|
| Cholesterol | 50.2mg | 56% | |
| Sodium | 221.75mg | 31% | |
| Potassium | 178.2mg | 13% | |
| Total Carbs | 24.29g | 27% | |
| Sugars | 2.8g | 37% | |
| Dietary Fiber | 1.1g | 15% | |
| Protein | 14.48g | 97% | |
| Vitamin C | 2.3mg | 13% | |
| Iron | 0.9mg | 17% | |
| Calcium | 124.2mg | 41% | |
* 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.
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