Chicken & Farfalle with Creamy Walnut Sauce
Chicken & Farfalle with Creamy Walnut Sauce
Chicken & Farfalle with Creamy Walnut Sauce
eatingwell.com
Ingredients
- Chicken & Farfalle with Creamy Walnut Sauce
- Makes 2 servings, about 2 cups each
Ingredients
- ⅓ cup walnuts
1 small clove garlic, peeled
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Pinch of cayenne pepper
¼ cup reduced-sodium chicken broth (see Tips for Two)
2 tablespoons finely chopped fresh parsley
½ teaspoon lemon juice
1 teaspoon walnut oil or extra-virgin olive oil
8 ounces boneless, skinless chicken breast, trimmed of fat, cut into ½-inch pieces
4 ounces whole-wheat farfalle pasta
1 cup small broccoli florets
½ red bell pepper, seeded and cut into thin strips
Directions
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.
eating well Chicken & Farfalle with Creamy Walnut Sauce Instructions Cont.
eating well Chicken & Farfalle with Creamy Walnut Sauce Tips
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.
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
Information
- Category
- Main Dishes
