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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

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.

 

"It's like spicy food - sometimes you have to tone it down so more people can enjoy it."
- Kenneth Edmonds, Musician

The refrigerator light goes on...

OK, Iíll admit it. I actually made this with a full teaspoon of red pepper flakes. It's pretty spicy with that much, but it is not so overwhelming that you can't taste all of the other ingredients. If you don't like spicy food, you might use 1/4 teaspoon.

Do you put salt in the pasta water?

Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).

There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.


 

Chicken with Creamy Red Pepper Flakes Sauce



Servings = 2 | Serving size =4 ounces chicken with pasta and sauce

Cooking Time = 30 Minutes

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

This recipe does not make very good leftovers.

1 quart water
2 ounces whole wheat or gluten free fettuccine
2 tsp olive oil (divided)
8 ounces boneless skinless chicken breast
1 large shallot (minced)
1/2 large red bell pepper (diced)
1 large ear corn (shuck kernels from cob)
2 ounces pepperoncini (diced)
1/2 tsp dried red pepper flakes
1/4 cup white wine
1/4 cup 2% milk
1 ounce goat cheese
1/4 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 pasta to the water.

Cut the chicken into 1/2 inch strips.

While the pasta is cooking, place one teaspoon olive oil in a large skillet over medium high heat.

Add the chicken to the pan and cook for about 5 to 7 minutes, turning at least once. When the chicken is just cooked through, remove to a plate.

Add the second teaspoon olive oil to the pan and then the shallots and red bell peppers. Cook for about 2 minutes and then add the corn, pepperoncini and red pepper flakes. Cook for about 3 minutes, stirring frequently.

Add the white wine and cook for about 1 minute. Reduce the heat to medium.

Add the chicken, milk, goat cheese, salt and pepper. Stir while the cheese melts.

Drain the pasta and add the fettuccine to the pan. Toss well and serve.

Nutrition Facts

Serving size = 4 ounces chicken with pasta and sauce

Servings = 2

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Amount Per Serving

Calories 454 Calories from Fat 110
  % Daily Value
Total Fat 12g 22%
    Saturated Fat 4g 17%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 79mg 25%
Sodium 478mg 21%
Total Carbohydrates 46g 16%
    Dietary Fiber 5g 17%
    Sugars 5g  
Protein 37g  
Vitamin A 34% Vitamin C 86%
Calcium 10% Iron 17%
Vitamin K 5 mcg Potassium 825 mg
Magnesium 124 mg