4 servings 5 Better Balance Bites/Blue Points
Calories 487 Fat 10.9g Sat. Fat 2.3g Protein 33.9g Carbs 70.6g Fiber 5.8g Sugars 8.4g
Ingredients
· Cooking spray
· 8 oz. pasta of your choice (see notes)
· 1 medium onion, sliced from root to top (not across the width)
· 1 teaspoon Worcestershire sauce
· 1 1/2 cups frozen peas (see notes)
· 1 lb chicken breast, cut into bite-sized pieces
· 1 tsp onion powder
· 1/2 tsp garlic powder
· 1/2 tsp salt, or to taste
· 1/4 tsp black pepper, or to taste
· 2 tsp minced garlic
· 1/2 cup chicken broth
· 1 cup plain nonfat Greek yogurt, room temperature (see notes)
Directions
1. Start your pasta cooking so it is ready to go into the skillet when you’re done with the chicken and sauce. If it is done far earlier than the rest, keep it in a colander over the pot it was cooked in, spraying it lightly with cooking spray to keep it from clumping.
2. Sprinkle the chicken breast pieces with the onion powder, garlic powder, salt, and pepper. Toss to coat and set aside.
3. Coat a large skillet (that has a lid) with cooking spray and heat over medium-high. Once the skillet is hot, add the sliced onions and cook, stirring frequently, until they have softened and browned, about 6 minutes. Stir in the Worcestershire sauce to coat the onions.
4. Add in the frozen peas, stir to combine, and cook until heated through, about 5 minutes.
5. Move the veggies to the outer edge of the skillet to create an opening in the center. Add the chicken and cook without stirring for about 2 minutes to give the meat some color. Flip the chicken, then cover the pan with the lid. Cook, stirring occasionally, until cooked through, about 6 minutes.
6. Remove the lid and reduce the heat to medium-low. (If your stovetop does not drop its temperature quickly, remove the skillet from the heat.) Stir the garlic into the chicken and onions and cook until the garlic is fragrant, about 30 seconds.
7. Stir in the chicken broth, scraping up any brown bits from the bottom of the pan. Then stir in the yogurt until you've got a smooth sauce. (If you had removed your pan from the heat, return it now.) Increase the heat to medium and cook the sauce for about 5 minutes, making sure it doesn't bubble or it could curdle. If the sauce is too thick, add a little more chicken broth.
8. Add the cooked pasta and toss to coat with the sauce. Serve and enjoy!
Notes
· Not in the mood for pasta? Try rice or cauliflower rice!
· You can use any frozen veggie you prefer.
· If you prefer fresh veggies, add them after cooking the onions for 3 minutes instead of 6.
· You can use canned veggies as well, just add them after adding the yogurt and before increasing the heat to medium.
· You can, of course, use sour cream in place of the yogurt, either light or regular.
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