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Bow Ties with Chicken, Red Peppers & Artichokes

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Simple ingredients like chicken, bell pepper and artichokes result in a sophisticated warm pasta salad. Serve with Fast Olive-Rosemary Bread.


READER'S COMMENT:
"My wife just came home and ate this dish that I prepared and It is the first recipe off the internet that she told me to keep and make again! She also said that I could leave the pine nuts out. For the price of the nuts she said that it...
Bow Ties with Chicken, Red Peppers & Artichokes Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber | High potassium |

View Our Nutrition Guidelines »

Ingredients

  • 12 ounces whole-wheat bow-tie pasta
  • 2 tablespoons pine nuts, toasted (see Tip)
  • 1 tablespoon extra-virgin olive oil, divided
  • 12 ounces boneless, skinless chicken breasts, trimmed and thinly sliced
  • Salt & freshly ground pepper, to taste
  • 2 small red bell peppers, thinly sliced
  • 2 shallots, minced
  • 2 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 1/4 cup balsamic vinegar
  • 2 teaspoons chopped fresh rosemary, or 1 teaspoon dried
  • 1 9-ounce package frozen artichoke hearts, thawed, or 1 14-ounce can, rinsed

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Preparation

  1. Cook pasta in a large pot of boiling salted water until just tender, 8 to 10 minutes or according to package directions. Drain and rinse under cold water until cooled. Set aside.
  2. Heat 2 teaspoons oil in a wok or large nonstick skillet over medium-high heat. Add chicken and sauté until no longer pink inside, 2 to 4 minutes. Season with salt and pepper and set aside.
  3. Add the remaining 1 teaspoon oil to the pan. Add peppers, shallots and garlic, and sauté until the peppers are tender-crisp, 2 to 3 minutes. Add to the reserved chicken.
  4. Add broth, vinegar and rosemary to the pan and bring to a boil. Add artichokes and the reserved pasta and cook until heated through, 2 to 3 minutes. Return the reserved chicken mixture to the pan and toss with the pasta. Taste and adjust seasoning and sprinkle with pine nuts. Serve warm.

Tips & Notes

  • Tip: To toast pine nuts: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 375 calories; 8 g fat ( 1 g sat , 3 g mono ); 49 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 28 g protein; 10 g fiber; 151 mg sodium; 497 mg potassium.

Nutrition Bonus: Selenium (82% daily value), Vitamin C (59% dv), Magnesium (31% dv), Folate (28% dv), Iron & Vitamin A (18% dv), Zinc (15% dv).

Carbohydrate Servings: 3

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


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Recipe Categories

Type of Dish
Main dish, poultry
Pasta
Salad, main dish
Main dish, combination meal
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
American
Servings
6
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
High potassium
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Everyday favorites
Quick (total 30 min. or less)
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