8 Green, 6 Blue, and 6 Purple points per serving with pasta (or without pasta 5 Green, 3, Blue, or 3 Purple points)
Makes: 4servings
Calories: 319
Author: Alisha Hughes
Ingredients
Optional ingredients for side dishes:
110 ounce bag frozen broccoli or fresh broccoli
4ouncesuncooked angel hair pasta
Other ingredients:
1poundbonelessskinless chicken breast
1/3cupflour
1/2teaspoononion powder
1/2teaspoongarlic powder
1/8teaspoonground thyme
1tablespoonextra virgin olive oil
Cooking spray
1/2cupchicken broth,divided
1/2teaspooncornstarch
1tablespoonlemon juice
1/2cuplight sour cream
1teaspoondijon mustard
Salt and pepper,to taste
Instructions
Cook the broccoli and pasta according to the package instructions.
Using a meat tenderizer or the back of a large spoon, beat down chicken into thin slices and cut into 4 (4 ounce) pieces.
In a large zip-close bag, combine flour, onion powder, garlic powder, and thyme. Toss chicken in the flour mixture until the pieces of chicken are fully coated.
Heat oil in a large non-stick pan. Spray chicken with cooking spray and cook chicken in oil 2-4 minutes on each side, or more time for thicker cuts of chicken. Once chicken is fully cooked, set chicken aside on a plate.
Add 1/4 cup chicken broth to pan, scraping brown bits off the bottom of the pan into the broth.
In a small bowl, whisk together the remaining 1/4 cup chicken broth and cornstarch until smooth. Stir cornstarch mixture into the pan along with the lemon juice, sour cream, and mustard. Mix well and cook until sauce thickens, about 2-3 minutes.
For each serving plate, include 1/2 cup cooked pasta, 1/4 of the broccoli, and one piece of chicken. Pour 2 tablespoons of the creamy sauce over the pasta, chicken, and broccoli.
Sprinkle with salt and pepper, to taste.
Nutrition Facts
Lemon Chicken Scallopini
Amount Per Serving (1 /2 cup cooked pasta, 1/4 of the broccoli, and 1 piece of chicken)
Calories 319Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 3g19%
Cholesterol 66mg22%
Sodium 314mg14%
Carbohydrates 30g10%
Fiber 3g13%
Sugar 4g4%
Protein 30g60%
* Percent Daily Values are based on a 2000 calorie diet.