Photo: Lily Banse
Light Tuscan Garlic Chicken
17 ingredients
20 min + 20 min
4 servings
openrecipes
"I have reduced this recipe to 1/4 of its original fat and calories!"
Estimated Nutrition (whole recipe, rough)
1108
Calories
68g
Protein
34g
Fat
126g
Carbs
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Bell Pepper | 1 medium (119g) | 31 |
| Asparagus | 6 spears (90g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 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 wine
- 1 tablespoon all-purpose flour
- 1/2 pound fresh spinach
- 1/3 cup grated Parmesan cheese
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By allrecipes ·
Recipe sourced from
openrecipes