Yes, blueberries and pasta. The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer supper that's also great for a potluck. If you already have some leftover chicken, skip Step 1 and add shredded chicken in Step 4.
Makes 6 servings, about 1 1/2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.
NUTRITION INFORMATION: Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrate; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
Nutrition bonus: Selenium (60% daily value), Fiber (20% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat, 2 fat
MAKE AHEAD TIP: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.
Makes 6 servings, about 1 1/2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt
1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.
NUTRITION INFORMATION: Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrate; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
Nutrition bonus: Selenium (60% daily value), Fiber (20% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat, 2 fat
MAKE AHEAD TIP: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.
No comments:
Post a Comment