TARRAGON CHICKEN LINGUINE

6-oz dried linguine (I recommend whole grain)

2 cups fresh broccoli florets

1/2 cup reduced-sodium chicken broth

2 tsp cornstarch

1/4 tsp lemon-pepper 

2 tsp olive oil

12-oz skinless, boneless chicken breast halves, cut into bite-size strips

1 tbsp snipped fresh tarragon or dill weed or 1/2 tsp dried tarragon or dill weed, crushed

Cook linguine according to the package directions, adding the broccoli for the last 4 minutes of the cooking time. Drain and keep warm.

In a small bowl, combine broth, cornstarch and lemon-pepper; set aside.

In a large non-stick skillet, heat the olive oil over medium heat. Add the chicken strips and cook about 4-5 minutes or until no longer pink, stirring often. Stir the cornstarch mixture and add to the skillet. Cook, stirring, until thickened. Stir in the tarragon (or dill) and cook another 2 minutes. Serve over the linguine and broccoli.

Yield: 4 servings

Per serving: 293 calories, 4g fat (1g sat), 153 mg sodium, 36g carbs (2g sugar), 27g protein

Diabetic Exchanges: 1 vegetabel, 2 starch, 2.5 lean meat, 0.5g fat

eating well photo of this recipe