Ingredients
- •2 fluid ounces chicken broth, fat-free, low-sodium
- •4 ounces chicken breast, boneless/skinless, raw, cut into 1/2-inch strips
- •1/2 cup small pasta shells, uncooked
- •1/2 cup broccoli, chopped, frozen
- •10 baby carrots
- •2 tablespoons parsley, fresh, chopped
- •1 tablespoon green onion, chopped
- •4 slices jalapeno
- •2 teaspoons mayonnaise, low-fat
- •2 tablespoons sour cream, fat-free
- •2 teaspoons lemon juice
Directions
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Bring a medium covered pot of water to boil over high heat. Boil the broth in a small covered skillet over high heat. Stir in chicken strips, return to a boil, and reduce heat to low; cover and simmer, turning occasionally, for 3 to 4 minutes, or until chicken is no longer pink inside. With a slotted spoon, remove chicken and transfer to a plate; cover loosely with foil. Increase the heat to high and boil the broth for 3 to 5 more minutes, or until it is reduced to a syrup-like consistency. Remove the pan from heat. Add the pasta to the boiling water and return to a boil; cook for 8 to 10 minutes, or according to package directions. About 4 minutes before the pasta is done, add the broccoli florets and carrots (cut into quarters lengthwise). Cook until vegetables are crisp-tender and the pasta is al dente. Drain in a colander and cool under cold running water; drain again. Transfer the pasta and vegetables to a bowl. In a food processor or blender, combine the reserved broth, parsley, onions (chopped), jalapeno, mayonnaise, sour cream, and lemon juice; process until pureed. Pour the sauce over the pasta and vegetables