Sauce:
1-1/4 cups evaporated skim or low-fat milk
3 tablespoons fat-free egg substitute
2 tablespoons dry sherry
1/4 teaspoon lemon pepper or coarsely ground black pepper
8 ounces bow tie pasta (about 4 cups) or penne pasta (about 3 cups)
2 cups small broccoli florets
1-1/2 cups diced or shredded cooked chicken breast
1 cup sliced fresh mushrooms
1 teaspoon crushed garlic
1/2 cup grated Parmesan cheese
1. Combine all the sauce ingredients in a small bowl and stir to mix well. Set aside.
2. Cook the pasta al dente according to package directions. One minute before the pasta is done add the broccoli florets and cook for 1 minute more or until the broccoli is crisp-tender and the pasta is al dente. Drain well, return to the pot, and toss in the chicken.
3. Coat a large non-stick skillet with cooking spray and place over medium heat. Add the mushrooms and garlic, cover and cook for about 2 minutes, or until the mushrooms start to soften and release their juices. (Do not brown.) Add the pasta mixture to the skillet and pour the sauce over the pasta mixture. Toss gently for a minute or two or until the sauce is heated through and thickens slightly. Add a little more milk if the mixture seems too dry.
4. Remove the skillet from the heat and toss in the Parmesan cheese. Serve hot.
Nutritional Facts (per 2 cup serving)
CALORIES: 442 CARBOHYDRATES: 54 g CHOLESTEROL: 57 mg
FAT: 6.5 g FIBER: 2.9 g PROTEIN: 37 g SODIUM: 398 mg
CALCIUM: 449 mg GI RATING: LOW