Teriyaki Chicken & Pasta with Spicy Vegetables

Guilt Free Recipes

3 c. broccoli florets (about ½ lb.)

2 large carrots

4 oz. spaghetti

1 tbsp. canola oil

1 large garlic clove, minced

1 small onion, thinly sliced

1 large boneless, skinless chicken breast half, cut into bite-size pieces

1⁄3 c. reduced-sodium chicken broth

¼ c. teriyaki sauce

1 tsp. hot chili-flavored oil

Teriyaki Chicken & Pasta with Spicy Vegetables

Give broccoli and carrots a starring role at dinner. You’ll benefit from the healthful vitamins and antioxidants found in dark green and orange vegetables while you fill up on fewer calories.
Nutritional Information Per Serving: 

266 calories. 7 g total fat, 18.5 g protein, 32.5 g carbohydrates, 2.5 mg cholesterol, 461 mg sodium, 3.75 g dietary fiber


Cut broccoli into bite-size pieces. Pare carrots. Cut into 1½-inch lengths, then lengthwise into quarters.

Bring large pot of water to boiling. Add vegetables; cook 3 minutes. Drain; set aside.

Cook spaghetti according to package directions. Drain and set aside.

Heat oil in large nonstick skillet over medium heat. Add garlic and onion. Cook 5 minutes or until onion is tender.

Add chicken. Cook 2 minutes per side.

Add broth and scrape up browned bits in skillet.

Stir in teriyaki sauce and chili-flavored oil.

Return broccoli and carrots to skillet.

Reduce heat to low, cover and simmer 5 minutes.

Add spaghetti; heat through.

Makes 4 (1½-cup) servings.