Monday, June 17, 2013

Weight Watchers Mediterranean Pasta

Weight Watchers Mediterranean Pasta with Feta Cheese Sauce

12 oz of high fiber pasta (I like bow tie!)
1 T extra virgin olive oil
1 garlic clove, minced
½ t chopped basil
½ t dried oregano
1 pound boneless, skinless chicken breast, cut into bit sized pieces
½ cup chopped canned artichoke hearts, packed in brine without oil
2 oz sun dried tomatoes, dry packaged & diced
12 Kalamata olives, pitted and sliced
2 T light butter
2 T flour (I like to use whole wheat flower)
1 ½ cups skim milk
½ t salt
¼ t black pepper
4 oz crumbled Feta cheese
2 T garlic hummus

1. Bring water to boil in a large pot and cook pasta according to package directions. Drain and place in a large bowl.
2. While the water is boiling in step one, bring the oil over medium high heat in a large skillet. Add the garlic, basil, and oregano and stir into oil. Cook for about a minute until garlic is fragrant. Add the chicken to the pan and stir to coat chicken with the oil and herbs. Cook for 5-7 minutes until chicken is cooked completely through. Add the chicken and any remaining oil in the pan to the large bowl containing the pasta and toss together. Add the artichokes, sun dried tomatoes, and olives to the pasta and toss again until ingredients are combined and set aside.
3.    Melt the butter over low heat in a medium saucepan. When butter is melted, add flour and stir together for about one minute. Add the milk in slowly, whisking ingredients together until flour clumps are thoroughly mixed in. Raise heat and bring to a simmer. Simmer for a minute or so until thickened and stir. Add in the feta cheese and hummus. Continue to whisk ingredients until feta is melted and sauce is smooth.
4.    Pour the cheese sauce over the pasta mixture in the large bowl and stir together until well combined.

The facts:  Yields 8 (1 ¼ cup) servings. WW P+:  9 per serving

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