In the four months we’ve been in Southern California, we’ve spent a lot of time in awe of the amount of produce that seems to be fresh and available at all times and at fairly low prices! We’re always on the lookout for new, flavorful ways to combine lean protein, carbs and vegetables so that they will still be interesting when re-heated for lunch.
This dish may seem like it has a lot of steps, but it’s really not that time-intensive. We like to prep the vegetables and cook the chicken ahead of time to make combining everything quick and easy.
Chicken Pasta with Lemon Cream Sauce
Ingredients:
1 lb. boneless, skinless chicken breasts
8 ounces uncooked whole wheat rotini
1 3/4 cups (1 1/2-inch) sliced asparagus (about 1/2 pound)
1 cup frozen green peas, thawed
1 tablespoon butter
1 garlic clove, minced
1 cup low-sodium chicken broth
1 teaspoon cornstarch
1/3 cup heavy cream
3 tablespoons fresh lemon juice (about 1 lemon)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of crushed red pepper flakes
Preparation:
Cook chicken (either in a pan or on the grill), cut into chunks or slices and cover to keep warm.
Cook pasta according to package directions, omitting salt and/or olive oil. Add asparagus during last 2 minutes of cooking time.
Place peas in a colander. Drain pasta mixture over peas; set aside.
Melt butter in a skillet over medium-high heat. Add garlic to pan; sauté 1 minute. Combine broth and cornstarch in a small bowl; stir until well blended. Add broth mixture to pan; bring to a boil. Cook 1 minute or until thick, stirring constantly. Remove from heat. Stir in cream, juice, salt, 1/4 teaspoon black pepper, and red pepper flakes. Add pasta mixture and chicken to broth mixture; toss gently to coat.
This recipe makes A LOT of food (up to 6 small servings).
Here is the nutritional breakdown, per serving, if you divide the dish into 4 servings:
Calories: 280
Fat: 6.7 g
Protein: 31.1 g
Carbs: 27.2 g
Have a great week!
GnC
activeharmony 