Chicken linguini stir-fry (Diabetic)


1 box (8 ounces) linguini
Butter-flavored cooking spray
1 tablespoon olive oil
1 pound boneless, skinless chicken breast, cut into bite-size pieces
1 medium onion, coarsely chopped
1 small zucchini (about 5 inches long), quartered and sliced into bite-size pieces
8 ounces fresh mushrooms, quartered
3 cloves garlic, crushed
1/4 teaspoon crushed dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon coarse ground pepper
1/3 cup fresh grated Parmesan cheese
2 Roma (plum) tomatoes, seeded and finely chopped


Bring a large pot of water to a rolling boil and add linguini. Cook for 7�9 minutes, or until it is tender but firm. Drain and set aside.
While the pasta is cooking, coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add chicken and cook, stirring constantly, for 4�5 minutes, or until chicken is no longer pink. Remove chicken from wok and set aside. Add onion to wok and cook 1�2 minutes, stirring constantly. Next add zucchini,
mushrooms, garlic, oregano, basil, thyme, salt, and pepper. Continue cooking, stirring constantly for 3�4 minutes more. Add the drained linguini and cooked chicken to the mixture in the wok. Toss well. Turn down the heat and cook 3�4 minutes, stirring frequently, to allow the linguini to absorb the flavors. Toss well again, then sprinkle with Parmesan cheese and chopped tomato. Serve immediately.
Yield: 8 cups

Helpful Hints:

Preparation time: 20 minutes
Cooking time: approximately 20 minutes
Serving size: 2 cups
Nutrition Facts
Per Serving:
Calories: 449
Carbohydrate: 52 g
Protein: 40 g
Fat: 9 g
Saturated fat: 1 g
Sodium: 653 mg
Fiber: 2 g
Exchanges per serving: 3 starch, 2 vegetable, 4 very lean meat, 1/2 fat
Carbohydrate choices: 4

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