CookSmart (5th Issue) Page28

Celebrity's EatSmart Recipes

Tomato and Yogurt Chicken Stew with Pasta

"3 Less" Dish

Feature

It is common to use cream to make smooth and creamy pasta sauce. However, this creative recipe uses low-fat evaporated milk and low-fat plain yogurt to make a milky sauce. In addition, replacing roux which is made of butter and flour with oat to thicken sauce, results in a remarkable reduction of fat and an increase of water-soluble dietary fiber.

Cooking Method

1. Cook pasta and set aside.
2. Cut tomato and onion into wedges.
3. Cut chicken into small pieces and season with 1/2 teaspoon salt and 1/2 teaspoon white pepper.
4. Heat oil, stir-fry onion and garlic. Add tomato paste, tomato and chicken.
5. Finally add spinach, evaporated milk, yogurt, water and oat, stew for 15 minutes unit cook through, add the remaining seasonings. Serve with pasta.