–4 chicken tenderloins or breast strips
–rosemary (fresh if possible)
–salt and pepper
–egg whites (2)
–penne pasta (1 cup, dry)
–broccoli (half a head, florets only)
–potato (1, small, cut in bite-sized pieces)
–onion (one-half, medium)
–marjoram (fresh if possible)
–chicken broth (non-fat, low sodium)
1 – Marinate the chicken in a plastic bag in lemon juice, rosemary, garlic powder, salt, pepper overnight or all day long in the refrigerator. When ready to prepare dinner, place 2 egg whites in a cup, and then beat to a foam. Add the chicken. Then place the chicken in a plastic bag with flour. Shake well. Place in a covered baking dish with a tiny bit of water. Sprinkle nutmeg, to taste, on top of the chicken. Set aside.
2 – Place the pasta in a small, uncovered, baking dish with a generous amount of water to cover. Season with salt. Microwave on high for 5 minutes; then microwave on 50 percent power for 5 minutes. When finished, keep covered to preserve warmth. Set aside.
3 – Wash and then cut the potato, with peeling, into bite-sized pieces. Place in a small, uncovered, baking dish with 1 inch of water. Microwave on high for 5 minutes. When finished, keep covered to preserve warmth. Set aside.
4 – Wash and cut the florets in bite-sized pieces from half a head of broccoli. Peel and slice one-half onion. Add florets and onion to a covered baking dish with a little chicken broth. Season with salt, pepper, marjoram, and olive oil. Microwave on high for 4 minutes. When finished, add the drained pasta and potato to the dish. Keep covered to preserve warmth. Just before dinner, stir the pasta, potato, and vegetables together. Add more olive oil if desired.
5 – Microwave the chicken on high for 5 minutes.
6 – Serve the pasta as a first course. Then serve the chicken with a vegetable of your choice.
–pasta and chicken adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.