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.

Makes 2 servings, about 2 cups each

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

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

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 INFORMATION: Per serving: 468 calories; 17 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 48 g carbohydrate; 36 g protein; 10 g fiber; 380 mg sodium; 538 mg potassium.

Nutrition bonus: Vitamin C (160% daily value), Vitamin A (45% dv), Iron (20% dv), Potassium (15% dv), excellent source of omega-3s.

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

2 1/2 Carbohydrate Servings

TIP: 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.

I made this recipe and found it fairly simple. I steamed the broccoli and pepper rather than boiling to preserve nutrients. Also, I think the raw garlic was a bit overpowering. Next time I think I will try to roast a clove of garlic and puree that in the sauce instead of raw. Finally, it needs more seasonings. I put salt and pepper on the chicken while it was cooking. The final dish could use more fresh herbs than just the parsley. Overall, I thought this was a good idea, a nice change from alfredo sauces or red sauces. My husband added parmesan cheese to his.

Angela, Westland, MI

I thought this was pretty good, though I did make some changes to the recipe. I added extra garlic and cayenne for some more flavor, I used roasted red peppers and sauteed onions, and I threw in some larger pieces of walnuts for texture. It would be good as a vegetarian dish too.

Erin, Livonia, MI