1 lb. boneless, skinnless chicken breast, cut into strips
cooking spray
2 tbs. olive oil
3 cloves garlic, crushed
8 oz. sliced mushrooms
2 tbs. butter or margarine
2 tbs. flour
1 cup fat-free chicken broth
1/2 cup dry white wine
1 cup fat-free half & half
2 tbs. tomato paste
1/2 cup sun-dried tomatoes (not in oil)
4 cups broccoli florets
1 jar artichoke hearts, drained, rinsed and cut in half
1/2 lb. fresh spinach, coarsely chopped
3 fresh plum tomatoes, diced
2 tbs. pine nuts
3 tbs. low-fat parmesan cheese
3 tbs. fresh Italian parsley, chopped
12 oz. fettucine
Toast the pine nuts 1 to 2 minutes in the microwave until lightly browned; set aside.
Soak the sun-dried tomatoes 10 minutes in water. Drain and finely dice; set aside.
Lightly steam the broccoli florets until tender crisp; set aside.
Spray a large skillet with cooking spray. Heat the skillet over medium heat and add the chicken. Cook, stirring occasionally, about 10 minutes until the chicken begins to brown; remove the chicken from the skillet and set aside. Add the olive oil to the skillet and saute' the garlic and mushrooms about 5 minutes; remove from skillet and set aside.
Melt the butter in the skillet over medium heat; sprinkle with the flour and mix with a wire whisk while gradually adding the chicken broth. Keep stirring with the wire whisk until the mixture is smooth and begins to thicken, about 3 to 4 minutes. Add the fat-free half & half, wine, tomato paste and sun-dried tomatoes. Simmer over medium heat about 5 minutes. Return the chicken and mushrooms to the skillet. Add the steamed broccoli, artichoke hearts, spinach and plum tomatoes. Cook over medium heat just until the spinach begins to wilt, about 2 to 3 minutes.
Cook the fettucine according to package directions. Drain and place on a platter. Top with the chicken vegetable mixture. Sprinkle with the toasted pine nuts and grated parmesan cheese. Garnish along the outer edge with chopped Italian parsley. This recipe makes 8 servings, 8 points each.