Many people live under the sad misconception that eating healthy means banishing all carbs from your diet. We wish to loudly proclaim this is not so! Today we prepare a pasta dish that’s both nutrient dense and calorie light, not to mention it tastes amazing! Allow us to introduce you to the entrée of the evening, Bow-Ties with Chicken and Asparagus.
This Recipe Requires:
- 3 cups farfalle (bow tie) pasta
- 1lb. fresh asparagus spears
- 1 tablespoon canola oil
- 1 lb. boneless skinless chicken breasts, cut into 1 inch chunks
- 1 bell pepper, sliced
- 1/4 tsp. lemon pepper
- 1 cup chicken broth
- 1 cup of mushrooms, sliced
- 1 tablespoon of corn starch
- 2 tablespoons of chopped basil leaves
- 1/4 cup of finely grated Parmesan cheese.
This adventure begins as so many do in the kitchen, with a pot of water set to boil. Pour in your pasta, and allow it to cook.
While the pasta bubbles in its stovetop jacuzzi, cut off the tough ends of your asparagus, leaving tender one inch tips.
Grab your trusty non-stick skillet, splash in your canola oil and heat on medium-high. Now toss in your chicken and allow it to cook for approximately two minutes. Be sure to give the bird a stir every now and again, to assure it cooks evenly.
Add in your mushrooms and bell peppers. Normally we aren’t sticklers for order, but the bells just take a little longer to cook, so you want to give them a head start, the mushrooms will keep them company. Now it’s the asparagi’s turn. Stir your spears into the mix and allow the medley to cook about 8-10 minutes, making sure to do the spatula shuffle so that everything has a chance to cook evenly. You’ll know your done when your chicken loses its rosy tint and your veggies are tender and crisp.
Now dump your cornstarch into a small bowl. Gradually introduce the chicken broth and stir. Next, toss your chopped basil in to the brew.
Don’t worry, we haven’t abandoned our bow ties! While you wait for the thickening to take place in your skillet, go ahead and drain your pasta. When sufficiently drained, transfer them to a large bowl. Your veggies and chicken should be ready. Go ahead and pour them over the pasta, then toss.
You’re all set, sprinkle with Parmesan and your ready to eat!
This recipe should make six 1.5 cup servings. Each serving has roughly 460 calories, 17g Total Fat (2g Sat.) 460 mg of sodium, 42g total carbohydrates, 4g of dietary fiber, and 34g of protein.
We found this dish to be a real thrill for the taste buds. Pasta is always a good neutral base, and the chicken added a welcome piquant, but the real show stoppers for us were the veggies. Asparagus is a potentially difficult taste to introduce into a recipe, but here, its sometimes astringent flavor was mellowed by the broth and basil. The bell peppers and mushrooms help to add balance. While their flavors are quite mild, they offset the somewhat fibrous asparagus spears with their own punch of crispness. The parmesan, though optional, really tethers it all together by adding it’s pungent yet amiable contribution to this rally of flavors. The cheese give a this dish a glow of warmth, like a warm hug from an estranged friend.
Go ahead and give this one a go for yourselves.
To Your Health!
-Sharon & Sarah Marcotte