May 302013
 

Heart Easy ™ Three Pepper, Three Cheese Chicken

Delicious Mediterranean Heart Healthy Meal

Delicious Mediterranean Heart Healthy Meal

 

I am so proud of this dish. It is full of Mediterranean flavor, color and spice. Whenever I cook this main dish, family and guest rave about it. You can cook this for your family or take it the dish to a pot luck. It has never failed to be a crowd-pleaser.

Ingredients:

Non Fat butter spray
3 whole peppers: red, green yellow and/or orange, cored, seeded and sliced.
1 lb. chicken tenders, or 1 lb large shrimp, washed and deveined, or half of each.
2 cloves garlic, chopped
1/8 Cup cold pressed virgin olive oil
1/2 Cup white wine
1/2 Cup non fat, low sodium chicken stock
1/4 Cup scallions, chopped (white and green parts)
2 medium vine-ripened tomatoes, diced
2/3 cup fresh or frozen peas
1/2 Cup fat-free feta cheese
1/4 Cup veggie topping Parmesan flavor or low fat Parmesan shreds.
1/2 Cup SoySation ® 3 Cheese Blend, The Original Almond® Mozzarella Shreds
1/4 tsp. Kosher salt
1/2 tsp. fresh ground pepper
1/4 tsp. ground cumin
1/2 tsp. dill
Fresh parsley sprigs
8 oz linguine or spaghetti (whole grain or brown rice)

Directions:

Preheat oven to 350˚.
In a large saucepan cook pasta according to directions, but remove from heat and drain after 5-6 minutes. Do not fully cook. (Cooking will continue in the oven with the wine and broth.) When drained, pour into a large casserole or baking dish.

In a large skillet add 1 tsp. olive or canola oil, brown chicken tenders and/or shrimp for 1 minute. Add garlic and cook for another minute. Place chicken tenders and/or shrimp and garlic onto the pasta, add scallions, peppers, peas and sprinkle with salt, pepper, dill and cumin.

Top the chicken or shrimp with the tomato. Crumble the feta, soy or almond cheese and Parmesan cheese over this mixture and pour the olive oil, chicken stock and wine over the top, evenly. Cover with foil and cook for 35-40 minutes. Remove the foil ten minutes before taking out of the oven. Spoon onto plates. Garnish with parsley sprigs.

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