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.

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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

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Source: via Colleen

Makes 4 servings


Instructions

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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