Chicken and Wholewheat Pasta with Creamy Walnut Sauce

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.


  • 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


Chicken-Wholewheat-Pasta-with-Walnut-Sauce-2Combine walnuts, garlic, salt, pepper, cayenne, parsley, lemon juice and chicken broth in a blender.

Pulse until smooth and creamy.

Chicken-Wholewheat-Pasta-with-Walnut-Sauce-7Bring a large pot of water to a boil. Add pasta and cook for 5 minutes.
Chicken-Wholewheat-Pasta-with-Walnut-Sauce-5Meanwhile, 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.

Chicken-Wholewheat-Pasta-with-Walnut-Sauce-8Add 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.

Chicken-Wholewheat-Pasta-with-Walnut-Sauce-10Add the walnut sauce and chicken to the pasta. Toss to coat.

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