2. RICOTTA BOW TIE PASTA
RICOTTA BOW TIE PASTA
MAKES: 1 SERVING
¼ cup low-fat ricotta cheese
2 tbsp fat-free milk
½ tsp olive oil
3 tsp parmesan cheese, grated, divided
1 tsp fresh garlic, minced
4 oz trimmed boneless, skinless chicken breast, cut into strips
½ cup yellow squash rounds
½ cup zucchini rounds
Garlic powder, to taste
Sea salt and freshly ground black pepper
Olive oil spray
1 cup cooked (2 oz dry) whole-wheat bow tie pasta
Crushed red pepper flakes to taste.
1) Mix the ricotta, milk, olive oil, 2 tsp parmesan, and minced garlic in a glass measuring cup or microwave-safe bowl and set aside.
2) Sprinkle the chicken, squash, and zucchini with garlic powder, salt, and pepper.
3) Place a large skillet over medium-high heat. Mist with spray. Add chicken, squash, and zucchini in a single layer. Cook the chicken 1–2 minutes per side until no longer pink inside.
4) While the chicken cooks, heat the cheese mixture in the microwave until just hot. Transfer the chicken and squash to a medium bowl and add the cooked bow ties and cheese mixture. Toss. Season with additional salt, pepper, parmesan, and pepper flakes, and serve.
461 calories, 47g protein, 48g carbs, 10g fat
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