Monday, April 22, 2013

Creamy Lemon-Pesto Chicken & Linguine

Creamy Lemon-Pesto Chicken & Linguine

1 lemon
2 tbsp (30 mL) butter, melted
2 tbsp (30 mL) all-purpose flour
1 cup (250 mL) 2% milk
1 garlic clove, pressed
1/2 cup (125 mL) prepared basil pesto
6 boneless, skinless chicken breasts (about 4 oz/125 g each)
1 tbsp (15 mL) Citrus & Basil Rub
12 oz (350 g) uncooked linguine pasta
2 plum tomatoes
1/4 cup (50 mL) thinly sliced fresh basil leaves

1 Zest lemon using Microplane® Zester to measure 2 tsp (10 mL). Combine butter and flour in Classic Batter Bowl; whisk until smooth. Add lemon zest, milk and garlic pressed with Garlic Press to butter mixture; whisk well. Microwave, covered, on HIGH 3-4 minutes or until thickened, stirring every 60 seconds. Add pesto; mix well.

2 Season chicken with rub. Place chicken in Deep Covered Baker, overlapping as necessary. Pour sauce over chicken. Microwave, covered, on HIGH 12-15 minutes or until internal temperature reaches 165°F (74°C) in thickest part of chicken and centers are no longer pink. Carefully remove baker from microwave using Oven Mitts. Let stand, covered, 5 minutes.

3. Meanwhile, cook pasta according to package directions; drain. Set pasta aside and keep warm. Seed and dice tomatoes. Serve chicken and sauce over pasta; garnish with tomatoes and basil.
Yield: 6 servings of
Nutrients per serving: Calories 480, Total Fat 15 g, Saturated Fat 5 g, Cholesterol 75 mg, Carbohydrate 50 g, Protein 34 g, Sodium 500 mg, Fiber 3 g
U.S. Diabetic exchanges per serving: 3 starch, 1 vegetable, 3 low-fat meat, 1 fat (3 carb)
Cook's Tips:
If desired, store-bought lemon-pepper seasoning can be substituted for the Citrus & Basil Rub.

Rice or other types of pasta such as spaghetti can be substituted for the linguine, if desired.

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