Peanut sauce is a great alternative to pasta with regular tomato sauce and very tasty too. This dish is low-calorie, high-protein and has all the major food groups combined. Try this healthy combination you won’t be disappointed.
Ingredients:
4 boneless, skinless chicken breast halves
1 tablespoon olive oil
¼ cup water
½ cup zucchini
½ cup summer squash
½ cup broccoli
½ cup mushrooms
½ cup asparagus
8 ounces whole wheat spaghetti or any whole wheat pasta
Peanut Sauce:
½ cup organic chicken broth
1/3 cup hoisen sauce
1/3 cup all natural creamy peanut butter (I use Smuckers)
2 tablespoons organic ketchup
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 tablespoon ginger
¼ teaspoon cayenne pepper (optional)
Directions:
1. Place vegetables in steamer. Steam until cooked through. Takes about 20 minutes.
2. Fill medium sized pot with water for pasta. Bring to boil, add pasta and boil for 10-12 minutes or according to package directions.
3. Dice chicken into small pieces and place into large frying pan. Add one tablespoon olive oil and ¼ cup water to pan. Cover and fry for about five minutes then remove cover and fry until cook through and lightly browned.
4. Peanut sauce: In small sauce pan add garlic and ginger cook over medium heat. Saute for about one minute. In small bowl combine all other ingredients, mix well and add to sauce pan. Cook over medium to high heat until sauce bubbles then reduce heat to low. Cook for about 4 or 5 minutes.
5. Put 1 serving of pasta on each plate. Top with vegetables and chicken. Add peanut sauce and mix to cover all the food.
Servings: 4
Nutritional Facts (per serving):
513.62 Total Calories; 138.87 calories from fat; 15.5g total fat; 2.75g Saturated fat; 55mg Cholesterol; 744.12mg Sodium; 62.575g Carbohydrates; 1.875g Fiber; 14.5g Sugar; 34.375g Protein.
