The main dish which Colleen prepared for the South Arm Seniors Kitchen is Chicken and Wholewheat Pasta with Creamy Walnut Sauce.
Walnuts offer us a dose of protein, calcium, and fiber among other nutrients. Walnut also contains Omega-3 fatty acid. However, walnut is high in calories and should be limited to a small handful.
Ingredients
- 1/3 cup walnuts
- 1 clove garlic, peeled
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- pinch of cayenne pepper
- 1/3 cup reduced sodium chicken broth
- 3 tablespoons finely chopped fresh parsley
- 1 teaspoon lemon juice
- 1 teaspoon olive or walnut oil
- 1/2 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
- 1 1/2 cups wholewheat pasta
- 1 cup small broccoli florets
- 1/2 red pepper, cut into thin strips
Source: via Colleen
Makes 4 servings
Instructions
 Combine walnuts, garlic, salt, pepper, cayenne, parsley, lemon juice and chicken broth in a blender.
Pulse until smooth and creamy. |
 Bring a large pot of water to a boil. Add pasta and cook for 5 minutes. |
 Meanwhile, heat oil in a medium skillet over medium high heat.
Add chicken and cook, stirring often, until it is no longer pink in the middle, about 4 to 5 minutes. Do not overcook the chicken. |
 Add the broccoli and red pepper to the pasta after 5 minutes. Cook, stirring occasionally, until the pasta and vegetables are just tender, about 3 to 4 minutes more.
Drain and return to pot. |
 Add the walnut sauce and chicken to the pasta. Toss to coat. |