Chicken & Farfalle with Creamy Walnut Sauce

http://www.eatingwell.com/recipes/chicken_farfalle_with_creamy_walnut_sauce.html

From EatingWell:  March/April 1997, EatingWell Serves Two

Gorgeous-looking and lively tasting, this dish is rich in omega-3s, thanks to a double-hit of walnuts (nuts and oil). And although it's a bit pricy, walnut oil adds a distinctive, complementary flavor. You can also use it in a vinaigrette to top an accompanying salad.

2 servings, about 2 cups each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 1/3 cup walnuts
• 1 small clove garlic, peeled
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• Pinch of cayenne pepper
• 1/4 cup reduced-sodium chicken broth, (see Tips for Two)
• 2 tablespoons finely chopped fresh parsley
• 1/2 teaspoon lemon juice
• 1 teaspoon walnut oil, or extra-virgin olive oil
• 8 ounces boneless, skinless chicken breast, trimmed of fat, cut into 1/2-inch pieces
• 4 ounces whole-wheat farfalle pasta
• 1 cup small broccoli florets
• 1/2 red bell pepper, seeded and cut into thin strips

Preparation

1. Put a large saucepan of water on to boil. Combine walnuts, garlic, salt, pepper and cayenne in a blender; pulse until finely chopped. Blend in broth, parsley and lemon juice until smooth and creamy.
2. Heat oil in a medium nonstick skillet over medium-high heat. Add chicken and cook, stirring often, until it is no longer pink in the middle, 3 to 5 minutes.
3. Cook pasta for 5 minutes. Add broccoli and bell pepper, cook, stirring occasionally, until the pasta and vegetables are just tender, about 4 minutes more. Drain, return to the pot. Add the walnut sauce and chicken; toss to coat.

Nutrition

Per serving : 468 Calories; 17 g Fat; 2 g Sat; 3 g Mono; 63 mg Cholesterol; 48 g Carbohydrates; 36 g Protein; 10 g Fiber; 381 mg Sodium; 538 mg Potassium

212 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 3 very lean meat, 2 1/2 fat

Tips & Notes

• Tips for Two: Store leftover canned broth for up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keeps for up to 1 week in the refrigerator. Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.