3-ozs. penne pasta
1/2 cup chicken broth
1/4 cup diced bell pepper
1/4 cup diced onion
1 cup chopped fresh mushrooms
1 cup fresh broccoli florets
1/2 cup sliced carrots
12-ozs. cooked chicken
1 cup non-fat buttermilk
2 tbsp. cornstarch
1/2 tsp. freshly ground black pepper
1/2 tsp. granulated garlic
pinch of nutmeg
1/4 cup chopped fresh parsley
1/4 cup grated parmesan cheese
1/4 cup lite sour cream
2 tbsp. fresh bread crumbs
Preheat oven to 350ºF.
Coat a 9 x 9 x 2-in. baking dish with non-stick spray and set aside.
Cook pasta according to package directions and set aside.
Coat a large non-stick skillet with non-stick spray and add the broth. Over high
heat, sauté the bell pepper, and onion till tender, add the mushrooms, and sauté
a couple of minutes more; add the broccoli and carrots, sauté two more minutes.
Stir in the chicken and set aside.
In a small bowl stir together the buttermilk, cornstarch, black pepper, garlic
and nutmeg. Stir into the chicken mixture. Cook stirring over medium heat until
the mixture thickens slightly. Cook and stir 2 minutes. Stir in the pasta,
parsley and Parmesan cheese and the sour cream.
Transfer to the prepared baking dish. Sprinkle with the bread crumbs Coat with
non-stick spray. Bake for 12-15 minutes or until bubbly.
Exchange = 3 meat, 1 1/2 bread/starch, 1/2 vegetable.