Dijon Chicken Pasta
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
* make the strained yogurt 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, cheeselike 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 saut ing the pressed garlic in the olive oil in a medium saucepan.
Saute 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 Paremsan cheese, salt and pepper, and stir. When sauce thickens, add
parsley and turn heat to low, stirring often. As sauce cooks, prepare the
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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.