Nothing brings out the flavor of fresh asparagus better than lemon. Here the two combine with whole-grain bow-tie pasta, mushrooms, and chicken chunks for a delightful one-dish meal.

　　

Ingredients

serves 4, 1 1/2 cups per serving

　　4 1/2 ounces uncooked whole-grain bow-tie pasta (about 1 2/3 cups)

　　2 teaspoons olive oil

　　8 ounces fresh asparagus, trimmed and cut into 1 1/2-inch pieces

　　3 ounces presliced fresh button mushrooms

　　1 medium green onion (green and white parts), chopped, and 1 medium green onion (green and white parts), chopped, divided use

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 3/4-inch cubes

　　1 cup fat-free, low-sodium chicken broth

　　2 tablespoons lemon juice

　　1/4 teaspoon pepper

　　1/8 teaspoon salt

　　2 tablespoons shredded or grated Parmesan cheese

　　

Step 1

Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander.

　　

Step 2

Meanwhile, in a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the asparagus, mushrooms, and 1 green onion for 3 minutes, stirring frequently.

　　

Step 3

Stir in the chicken. Cook for 4 minutes, stirring frequently.

　　

Step 4

Stir in the broth, lemon juice, pepper, and salt. Cook, covered, for 3 minutes, or until the chicken is no longer pink in the center and the vegetables are tender-crisp.

　　

Step 5

Stir the pasta into the chicken mixture. Cook for 1 minute, or until heated through. Sprinkle with the remaining 1 green onion and the Parmesan.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 331

　　

Step 8

Total Fat: 5.0g

　　

Step 9

Saturated: 1.0g

　　

Step 10

Trans: 0.0g

　　

Step 11

Polyunsaturated: 1.0g

　　

Step 12

Monounsaturated: 2.5g

　　

Step 13

Cholesterol: 68mg

　　

Step 14

Sodium: 210mg

　　

Step 15

Carbohydrates: 37g

　　

Step 16

Fiber: 5g

　　

Step 17

Sugars: 3g

　　

Step 18

Protein: 36g

　　

Step 19

Dietary Exchanges

　　

Step 20

2 1/2 Starch

　　

Step 21

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals