Dijon Chicken and Broccoli and Noodles

Making your own low-sodium sauce is a great way to add flavor to your dishes without the extra salt. This recipe features a rich, velvety mustard sauce that blankets savory chicken tenders on a bed of noodles and tender-crisp broccoli.

Nutrition Facts

Serving Size: 2 1/2 ounces chicken, 1/2 cup sauce, and 1 cup broccoli and pasta

  • Calories 360
  • Carbohydrate 38 g
  • Protein 36 g
  • Fat 7 g
  • Saturated Fat 1.5 g
  • Sugars 7 g
  • Dietary Fiber 3 g
  • Cholesterol 100 mg
  • Sodium 150 mg

This Recipe Serves 5

Ingredients

6 ounces dried whole-grain no-yolk noodles
2 1/2 cups chopped broccoli florets
3 tablespoons all-purpose flour
1 teaspoon smoked paprika
1/8 teaspoon cayenne
1 pound chicken tenders, all visible fat discarded
3 teaspoons olive oil, divided use
8 ounces sliced mushrooms, such as button, brown (cremini), portobello, or shiitake (stems discarded)
1 cup chopped onion
2 medium garlic cloves, minced
16 ounces fat-free plain Greek yogurt
3 tablespoons Dijon mustard (lowest sodium available)

Instructions

  1. Prepare the pasta using the package directions, omitting the salt. Three minutes before the end of the cooking time, stir in the broccoli. Drain in a colander. Set aside.
  2. Meanwhile, in a medium shallow dish, stir together the flour, paprika and cayenne. Dip the chicken in the flour mixture, turning to coat and shaking off any excess. Using your fingertips, gently press the coating mixture so it adheres to the chicken. Transfer to a large plate.
  3. In a large nonstick skillet, heat 2 teaspoons oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2–4 minutes, or until no longer pink in the center. Transfer to a separate large plate. Cover loosely to keep warm.
  4. Reduce the heat to medium. In the same skillet, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Cook the mushrooms, onion and garlic for 2–3 minutes, or until the onion begins to soften, stirring frequently and scraping to dislodge any browned bits. Remove from the heat.
  5. Stir in the yogurt and mustard. Stir in the chicken. Serve over the pasta.

Chef's Tip: Thicker and richer tasting than traditional yogurt, Greek yogurt is an excellent source of calcium, and a half-cup provides about the same amount of protein as 2 ounces of cooked meat.

Choices/Exchanges: 2 Carbohydrate, 1 Vegetable, 4 Lean Meat

From Diabetes and Heart Healthy Cookbook, 2nd Ed by The American Diabetes Association and The American Heart Association

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