light tuscan garlic chicken

Ingredients

• Servings: 4
• 6 ounces whole wheat linguine
• 20 asparagus spears, trimmed
• 1 tablespoon chopped fresh oregano
• 1 tablespoon chopped fresh basil
• 1 tablespoon chopped fresh thyme
• 1 tablespoon salt
• 2 teaspoons freshly ground black pepper
• 4 (3 ounce) skinless, boneless chicken breast halves, pounded thin
• olive oil cooking spray
• 2 teaspoons olive oil, divided
• 1 red bell pepper, cut into matchstick-sized pieces
• 3 cloves garlic, minced
• 2 cups low-fat buttermilk
• 1/2 cup white
• 1 tablespoon all-purpose flour
• 1/2 pound fresh spinach
• 1/3 cup grated parmesan cheese

Recipe

Preparation Time: 20 mins Cook Time: 20 mins Ready Time: 40 mins


• bring a large pot of lightly salted water to a boil. cook linguine at a boil until tender yet firm to the bite, 10 to 12 minutes; drain.
• bring a second pot of water to a boil. cook asparagus until bright green, about 3 minutes. remove asparagus using tongs and immediately dunk in cold water.
• mix oregano, basil, thyme, salt, and pepper in a small bowl. spray chicken breasts with cooking spray; rub herb mixture into chicken.
• heat 1 teaspoon olive oil in a skillet over medium-high heat; cook chicken in the hot oil until lightly browned and no longer pink in the center, about 3 minutes per side.
• heat remaining 1 teaspoon olive oil in a saucepan over medium-high heat; cook and stir red bell pepper and garlic in the hot oil until fragrant, about 1 minute. stir buttermilk, , and flour into red bell pepper mixture; cook and stir until sauce is thickened, 2 to 4 minutes. add spinach; cook until spinach wilts, 2 to 3 minutes. stir parmesan cheese into sauce until melted.
• run hot water over asparagus to warm. evenly divide linguine among serving plates; top with sauce, asparagus, and chicken.