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
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
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.
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.
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.
Per serving :
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
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.