SMART SUBSTITUTION Try a mix of yogurt and lemon juice for a tart, creamy pasta sauce without a lot of fat. This satisfying pasta salad, made with whole-wheat penne, makes a great summer supper; pack any leftovers for a workday lunch.

　　

Ingredients

serves 4

　　2 tablespoons unblanched almonds

　　1 pound boneless, skinless chicken breast halves

　　Coarse salt and ground pepper

　　8 ounces whole-wheat penne rigate or other short pasta shape

　　1 cup plain low-fat yogurt

　　1/2 cup golden raisins (optional)

　　1/2 cup coarsely chopped fresh flat-leaf parsley

　　1 tablespoon finely grated lemon zest, plus 2 tablespoons fresh lemon juice

　　

Step 1

Preheat oven to 350°F. Spread almonds on a rimmed baking sheet; toast in oven until darkened, tossing once or twice, 10 to 12 minutes. Let cool, then coarsely chop.

　　

Step 2

Place chicken in a large saucepan and cover with water. Bring to a boil, season with salt, and reduce to a bare simmer. Cover and cook 5 minutes. Remove pan from heat and let chicken stand, covered, until cooked through, 12 to 14 minutes more. Remove chicken from liquid. When cool enough to handle, shred into bite-size pieces.

　　

Step 3

Meanwhile, in a large pot of boiling salted water, cook pasta until al dente according to package directions. Reserve 1/4 cup pasta water. Drain pasta, then rinse under cold water to stop the cooking. Drain well.

　　

Step 4

In a large bowl, stir together pasta, chicken, yogurt, raisins (if using), parsley, almonds, and lemon zest and juice. Thin sauce with reserved pasta water if necessary. Season with salt and pepper. Salad can be covered and refrigerated up to 1 day. Serve chilled or at room temperature.

　　

Nutrition Information

Step 5

(Per Serving)

　　

Step 6

Calories: 484

　　

Step 7

Fat: 9.9g (2.3g Saturated Fat)

　　

Step 8

Protein: 56.4g

　　

Step 9

Carbohydrates: 41.3g

　　

Step 10

Fiber: 7.8g

　　Everyday Food: Light