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.
- 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
- Tip: Tips for Two--Broth
Storage: Leftover canned broth keeps up to 5 days in the refrigerator or up to 3 months in your freezer. Leftover broth in aseptic packages keep for up to 1 week in the refrigerator.
Uses: Add to soups, sauces, stews; use for cooking rice and grains; add a little when reheating leftovers to prevent them from drying out.
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.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
468 calories; 17g total fat; 2g total saturated fat; 63mg cholesterol; 381mg sodium; 48g carbohydrates; 10g fiber; 36g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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