A Fit Nurse

Clean Eating Chicken Penne In Lemon Basil Sauce

(Makes approximately 13 servings)

Ingredients:

• 1 pound whole wheat or whole grain pasta, cooked to package directions

Chicken Ingredients:

• 4 large chicken breasts (about 8 oz. each) – Baked as per instructions below
• 1 tablespoons dried basil
• Juice of 1/2 a lemon
  
  

Sauce Ingredients:

• 1 cup non-fat Greek yogurt
• 2 tablespoons fresh lemon zest
  
  
• 2 tablespoons fresh lemon juice
• 1/2 cup fresh, finely chopped basil
• 1 cup grated parmesan cheese
• 1 teaspoon onion powder
• 2 teaspoons garlic powder
• Salt to taste
• 1 cup low sodium chicken broth (approximately)

Directions:

1. Place the chicken breasts (frozen or raw) on an ungreased cookie sheet. Sprinkle with lemon juice and top with basil. Bake at 350 F. until internal temperature reaches at least 165 F. on a meat thermometer.
2. Set the pasta to cook.
3. Mix all sauce ingredients together except the chicken broth.
4. When the chicken is done, cut into bite sized pieces and toss into the cooked pasta. Add yogurt sauce.
5. Slowly add the chicken broth to the pot, stirring constantly until the sauce reaches a consistency you like. I used approximately 1/2 cup, but you can add more or less if you like. Just get the sauce to a nice, creamy consistency.
6. Pairs nicely with a dinner salad.

Nutritional Content:
(Data is for 1 cup)

Calories: 274
Total Fat: 6 gm
Saturated Fats: 2 gm
Trans Fats: 0 gm
Cholesterol: 40 mg
Sodium: 169 mg
Carbohydrates: 28 gm
Dietary fiber: 3 gm
Sugars: 2 gm
Protein: 26 gm
Estimated Glycemic Load: 16

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