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Dijon
Pasta Sauce
1 clove garlic, pressed
1/2 teaspoon olive oil
1 cup strained fat-free yogurt*
2 tablespoons cornstarch
1 cup evaporated skim milk
1/4 cup fat-free milk
2 teaspoons Grey Poupon Dijon mustard
2 tablespoons grated Parmesan cheese
1/4 teaspoon salt
dash ground black pepper
1 1/2 tablespoons fresh parsley, chopped
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*Make the strained yoghurt by pouring a large container of plain yogurt
into a coffee filter placed in a metal steamer basked or strainer.
Overnight, the liquid whey will drain from the yogurt, leaving a thick,
cheese like substance in the strainer. Measure this thick stuff for the
recipe and toss out the liquid.
Chicken Spice Blend:
2 teaspoons salt
1 teaspoon paprika
fat-free butter-flavored spread or spray
4 skinless chicken breast fillets
1/2 teaspoon dried thyme
dash or two ground black pepper
1 pound package penne pasta
3 to 4 quarts water
Garnish
1 small tomato, diced
fresh parsley, chopped
Preheat barbecue or stovetop grill to medium/high heat. Prepare pasta
sauce by first sautéing the pressed garlic in the olive oil in a medium
saucepan. Sauté only for a minute or two over medium heat. Do no let the
garlic brown or it will become bitter. Remove pan from heat. Combine
strained yogurt with cornstarch in a medium bowl. Add evaporated milk,
fat-free milk, and mustard, and mix. Pour mixture into saucepan and place
it back over heat. Add Parmesan cheese, salt and pepper, and stir.
When sauce thickens, add parsley and turn heat to low, stirring often.
As sauce cooks, prepare the chicken by combining all of the spice blend
ingredients in a small bowl. Rub a light coating of butter-flavored spread
or spray over each breast, and sprinkle some of the spice blend over both
sides of each chicken breast. Cook the chicken on the grill for 4 to 5
minutes per side. Turn the chicken at a 45 degree angle halfway through
the cooking time on each side, so that you get crisscrossed grill marks on
the surface.
While chicken is grilling, prepare pasta by bringing 3 to 4 cups of
water to a boil in a large pan. Add pasta to the water and cook for 12 to
15 minutes or until pasta is tender. Strain. Divide strained pasta into
four portions on four plates, and pour a generous portion of the sauce
over the pasta. Sprinkle some diced tomato over the pasta on each plate.
Sprinkle some additional fresh parsley over the pasta. Slice each chicken
breast across the grain, and arrange each sliced
breast on top of the pasta on each plate, being careful to retain the
shape of the chicken breast as you position it. Serves 4 as an entrée.
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