Chicken Florentine with Pasta and Fresh Tomatoes

adapted from America's Test Kitchen - Light & Healthy 2010

www.mykitchenadventures1.blogspot.com


Servings - 6    Serving size - 1/6th of recipe   Points Plus per serving - 9 points+

Calories - 349.9,   Total Fat - 6.4g,   Carb. - 46.5g,   Protein - 33g,   Fiber - 7.4g


12 oz. whole wheat thin spaghetti, cooked according to package directions to al dente

1 (10 oz.) package of frozen, chopped spinach, thawed and well drained

1 TBS. canola oil, divided

24 oz. boneless, skinless chicken breasts ( 6 - 4 oz. breasts )

salt and pepper

1 shallot, minced

2 garlic cloves, minced

1 TBS. all purpose flour ( I used a quick dissolve flour, such as Wondra) 

3 cups low sodium, fat free chicken broth

1/4 cup fat free half and half

1 tsp. grated lemon zest plus 1 tsp. fresh lemon juice

1/4 cup grated Parmesan cheese

2 small to medium fresh tomatoes, sliced


1.  In a large nonstick skillet, heat 1 tsp. of oil until hot.  Pat chicken breasts dry with paper towels, and season with salt and pepper.  Add chicken to pan and brown on each side ( about 5 minutes ).  Chicken doesn't need to be done all the way through.  Remove chicken to a platter or dish with sides to a warm oven ( 200 -250 degrees F) while you make the sauce.  (This will usually finish cooking the chicken all the way through, without it drying out)

2.  Add the remaining 2 tsp. of oil to the hot pan.  Saute the garlic and the shallot until soft, about 1 minute. Add in flour and stir to combine.  Whisk in broth.  Let mixture come to a boil, and then simmer until thickened and somewhat reduced.  Add in thawed spinach and heat through.

3.  Remove the chicken from the oven, and check for doneness.  ( chicken should be 160 degrees on instant read thermometer and no longer be pink in the middle)  Slice each chicken breast into 6 - 7 thin slices per breast on a diagonal.  Set aside.  

4. Once sauce is done, turn off heat and add in half and half, lemon zest, and lemon juice.  Test for need for salt and pepper and season if you want to.  ( I only added pepper at this point ) Add the chicken back into the sauce and top with 1/4 cup grated Parmesan cheese.  Cover to let the heat from the sauce melt the cheese. 

5.  To assemble plates, put about 4 oz. cooked pasta ( equivalent to 2 oz. uncooked) onto the plates, top with 1/6th of the chicken mixture and top with a couple of fresh tomato slices.  You can also start with a handful of fresh spinach under the hot pasta ( it will wilt somewhat with the pasta and the sauce ) if you like to veg up the dish even more.  Top with a bit more Parmesan cheese and some fresh ground black pepper. 


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