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Free-Range Garlic Chicken Scampi with Arugula

Enjoy this spin-off of classic shrimp scampi for dinner sometime (or several times) this month. It’s a simple one-pot dish that includes a source of lean protein, whole grains, and a serving of vegetables.

Nutrition Facts

Serving Size: 1 1/2 cups

  • Calories 390
  • Carbohydrate 45 g
  • Protein 29 g
  • Fat 11 g
  • Saturated Fat 2 g
  • Sugar 2 g
  • Dietary Fiber 8 g
  • Cholesterol 55 mg
  • Sodium 500 mg

This Recipe Serves 4

Ingredients

14 ounces free-range boneless, skinless chicken breast (antibiotic-free), cut into large, thin, bite-size pieces
2 tablespoons extra virgin olive oil
4 large garlic cloves, minced
1 tablespoon thinly sliced green onion (white part only)
1/4 cup lemon juice
8 ounces dry whole wheat linguine
1 teaspoon unsalted butter
1 bunch fresh arugula, torn into large pieces, or 1 (5-ounce) package organic baby arugula
1/3 cup thinly sliced green onion (green part only)
3/4 teaspoon sea salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste

Instructions

  1. Preheat the oven to 400 degrees F. Place the chicken pieces, oil, garlic, white part of the green onion, and lemon juice in a deep-sided 9x13-inch baking pan. Stir to coat, then bake for 12 minutes or until the chicken is fully cooked.
  2. Meanwhile, cook the linguine according to package directions, omitting added oil and salt. Drain the linguine, return to the pot, and toss with butter.
  3. Stir the arugula and green onion into the chicken, then toss the chicken mixture with the linguine. Sprinkle with salt and pepper. Serve hot on a large platter.

From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

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