Light Tuscan Garlic Chicken

Light Tuscan Garlic Chicken
  • 6 ounces whole wheat linguine
  • 20 asparagus spears, trimmed
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon salt
  • 2 teaspoons freshly ground black pepper
  • 4 (3 ounce) skinless, boneless chicken breast halves, pounded thin
  • olive oil cooking spray
  • 2 teaspoons olive oil, divided
  • 1 red bell pepper, cut into matchstick-sized pieces
  • 3 cloves garlic, minced
  • 2 cups low-fat buttermilk
  • 1/2 cup white wine
  • 1 tablespoon all-purpose flour
  • 1/2 pound fresh spinach
  • 1/3 cup grated Parmesan cheese


  1. Bring a large pot of lightly salted water to a boil. Cook linguine at a boil until tender yet firm to the bite, 10 to 12 minutes; drain.
  2. Bring a second pot of water to a boil. Cook asparagus until bright green, about 3 minutes. Remove asparagus using tongs and immediately dunk in cold water.
  3. Mix oregano, basil, thyme, salt, and pepper in a small bowl. Spray chicken breasts with cooking spray; rub herb mixture into chicken.
  4. Heat 1 teaspoon olive oil in a skillet over medium-high heat; cook chicken in the hot oil until lightly browned and no longer pink in the center, about 3 minutes per side.
  5. Heat remaining 1 teaspoon olive oil in a saucepan over medium-high heat; cook and stir red bell pepper and garlic in the hot oil until fragrant, about 1 minute. Stir buttermilk, wine, and flour into red bell pepper mixture; cook and stir until sauce is thickened, 2 to 4 minutes. Add spinach; cook until spinach wilts, 2 to 3 minutes. Stir Parmesan cheese into sauce until melted.
  6. Run hot water over asparagus to warm. Evenly divide linguine among serving plates; top with sauce, asparagus, and chicken.

04/17/2018
Light Tuscan Garlic Chicken, recipe PT15M PT1H 5 455 calories

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