WHISTLE WHILE YOU WOK

Steps:

• Cook pasta according to package directions.
• Drain.
• Rinse with cold water and drain again.
• Set aside.
• Whisk together all sauce ingredients in a medium bowl; set aside.
• Spray a large, non-stick wok with cooking spray and place over high heat.
• Add chicken and cook, stirring often, until chicken is lightly browned on the outside but still pink in the center.
• Add broccoli, mushrooms, and red pepper.
• Cook and stir until vegetables are tender-crisp, about 6 minutes.
• Add 1/4 cup water to prevent sticking, if necessary.
• Add peas and onions.
• Cook 1 more minute.
• Add sauce and basil.
• Continue cooking until sauce is bubbly and has thickened, about 1 minute.
• Add rotini and cook 1 more minute, just until rotini is heated through.
• Serve hot.
• Tip: You can substitute whole wheat spaghetti for the rotini.
• PER SERVING: calories 372; total fat 5.5 g; saturated fat 0.8 g; protein 35 g; carbohydrate 446 g; fiber 5.3 g; cholesterol 66 mg; sodium 509 mg.