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(1)
30 minutes
Prep: 10 minutes
Cook: 20 minutes
292 calories per serving view nutrition facts
4 servings
suggest servings
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| 8 | ounces | pasta | tricolor rotini |
| 4 | each | chicken | breasts, halves, boneless, skinless |
| 2 | tablespoons | soy sauce | divided |
| 1 | x | vegetable oil | olive |
| 1 | each | onion | chopped |
| 1 | each | sweet bell pepper | green, chopped |
| 1 | each | sweet bell pepper | red, chopped |
| 1/2 | each | broccoli florets | bunch, fresh |
| 1 | teaspoon | salt-free seasoning | |
| 8 | ounces | salad dressing, italian, low-fat | low calorie |
Cook pasta according to directions, chill in ice water, drain. Blanch broccoli in boiling water, chill in ice water, drain.
Use 1/2 soy sauce to season the chicken, heat oil in no stick pan, brown chicken, and reduce heat and finish cooking.
Slice chicken into 1 inch strips, turn and cut into 1/4 inch pieces, place into bowl with other ingredients except dressing and soy sauce.
Mix remainder of soy sauce into dressing and pour over pasta, chicken, and vegetables. Toss gently and serve immediately.
Note: You might like to leave the pasta, chicken, broccoli unchilled and serve it semi-warm.
This recipe is advertised at "2" servings. I made enough (I thought) for 3 following the recipe. The quantity is more for 6 servings. Also, I poured the dressing over all approximately 2 hours before serving, added about 3/4 cup chopped basil & parsley. Served with garlic bread.
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| % Daily Value* | |
| Total Fat 5.0g | 8% |
| Saturated Fat 0.0g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 4mg | 1% |
| Sodium 1277mg | 53% |
| Total Carbohydrate 54.0g | 18% |
| Dietary Fiber 3.0g | 13% |
| Sugars 6.0g | |
| Protein 9.0g | 19% |
| Vitamin A | 4% | Vitamin C | 288% | |
| Calcium | 4% | Iron | 16% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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