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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"Make hunger thy sauce, as a medicine for health."
-Thomas Tusser, Author

The refrigerator light goes on...

Mustard sauces make great Fall meals. If you keep a jar of great quality coarse ground mustard on hand, you will always have the foundation for a good meal. It can be used for so many great dishes and works extremely well in a creamy sauce such as this one. Always start with less mustard and add a little more after tasting, as there can be a wide variation in flavor between different brands. Purchas one that you know and like to keep on hand and your dishes will be more consistent.

Frozen Peas

The first time I had fresh peas I almost cried they were so good. But peas are not one of those vegetables that are widely available or available year round. I am not fond of canned peas. I find them to be softer and less fresh tasting than frozen peas. They usually contain much more salt as well.

4 ounces frozen peas = 87 calories, <1g fat, 0g sat fat, 0g mono fat, 6g protein, 15g carbohydrates, 127mg sodium, 0mg cholesterol


 

Low Sodium Mustard Chicken with Peas and Fettuccine



Servings = 2 | Serving size =4 ounces chicken with peas and fettuccine

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Keeps well, refrigerated, for 24-48 hours. Reheat gently.

3 quarts water
4 ounces whole wheat or gluten-free fettuccine
2 tsp olive oil
1 large shallot (minced)
1 large rib celery (diced)
8 ounces boneless skinless chicken breast (cut into 1 inch cubes)
1 Tbsp coarse ground mustard
1/8 tsp dried tarragon
1 cup frozen peas
1 ounce goat cheese or reduced fat cream cheese
1/8 tsp salt
fresh ground black pepper (to taste)

Place the water in a large stock pot over high heat. When the water boils add the fettuccine. Stir occasionally and adjust the heat so that the pasta does not boil over.

Place the olive oil in a medium skillet over medium high heat. Add the shallot and celery and cook, stirring frequently, for about 2 minutes.

Add the chicken breast, mustard and tarragon. Cook for about five minutes until the chicken is browned on all sides.

Add 1/4 cup of the pasta water and the frozen peas. Stir well.

Add the goat cheese, salt and pepper and reduce the heat to medium. Add more water if needed. Cook for another 3 minutes until the chicken is cooked through.

Add the pasta and toss well. Serve.

Nutrition Facts

Serving size = 4 ounces chicken with peas and fettuccine

Servings = 2

.

Amount Per Serving

Calories 495 Calories from Fat 105
  % Daily Value
Total Fat 11g 21%
    Saturated Fat 4g 14%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 77mg 24%
Sodium 404mg 17%
Total Carbohydrates 57g 20%
    Dietary Fiber 9g 32%
    Sugars 4g  
Protein 42g  
Vitamin A 21% Vitamin C 56%
Calcium 9% Iron 26%
Vitamin K 27 mcg Potassium 740 mg
Magnesium 151 mg