Prep time is 15 min
Cook time is 25 min
½ pound of skinless boneless chicken breasts
cut in to ½ inch wide strips
2 tsp old bay seasoning
¼ pound penne
1 pound asparagus, trimmed and cut diagonally into 1/3's
2 medium tomatoes chopped
1 cup chopped fresh basil
1 cup grated Romano cheese
2 garlic cloves minced
1 tbsp extra virgin olive oil
¼ tsp salt
Sprinkle the chicken with old bay seasoning. Spray a large non-stick skillet with non stick spray. Set over med high heat. Add chicken and cook turning occasionally until browned on the outside and cooked through, about 8 min.
Meanwhile, cook the pasta according to package directions, omitting the salt if desired. With a slotted spoon, transfer the pasta to a colander, leaving the boiling water in the pot. Rinse the pasta under cold running water; drain and immediately transfer to a large bowl.
Add the asparagus to the boiling water and cook until crisp-tender, about 3 min. Rinse under cold running water to stop the cooking; drain and add to the pasta. Add chicken, tomatoes, basil, cheese, garlic, oil and salt. Toss well to coat. Serve at once.
Per servings(1 1/2 cups) is 273 cal,8gm fat,2gm sat fat, 0gm trans fat, 39mg chol, 411mg sod, 29gm carbs,3gm fiber, 21gm protein, 136mg calcium