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| PASTA PRIMAVERA WITH CHICKEN | |
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I wanted to make a pasta primavera dish that was lower in calories and fat, but most of the recipes contained a cream based sauce. I tried using this organic butternut squash soup as a "stock" for this sauce because it is pretty low in calories and fat per serving. It took me a couple of times to get it to the right consistency I wanted, but I was very pleased with the outcome. I've made it four times this year already and my wife, who is a picky eater, loves it every time! The calories (with the olive oil) come out to about 430 per serving and 11 grams of fat. I don't think that's too bad for a dinner. If you eliminate the olive oil, it comes to about 370 calories per serving and 4 grams of fat. 1 (1 lb.) pkg. chicken breasts 1 (15-20 oz.) butternut squash soup (I use Nature's Promise organic) 1 large red pepper 1 large yellow pepper 1 bunch asparagus 1 medium zucchini 2 cloves fresh garlic 2 tbsp. extra virgin olive oil (EVOO; optional) 1 (9 oz.) pkg. linguini or angel hair pasta (I use Buitoni from the refrigerated section) 2 tbsp. all-purpose flour garlic powder, to taste salt and pepper to taste Heat soup in a medium saucepan until boiling. Reduce heat to simmer. You're going to want to thicken the soup later. Boil water in preparation for the pasta. Add a very small amount of olive oil to prevent the pasta from sticking. Add a dash of salt just before the water starts to rapidly boil. While you have your soup and water on, dice chicken into bite sizes and cook in olive oil or plain water in a large skillet or chef's pan. Remove chicken and set aside, leaving the liquid in the skillet. Dice the two peppers and zucchini and cut asparagus down into bite size pieces. Sauté in the olive oil or water remaining from the chicken. Add the two cloves of garlic and continue to sauté. Do not over cook the vegetables. Keep them crispy! By now the water should be ready for the pasta. Cook as directed - no more than about 4 to 5 minutes. Add the chicken back with the vegetables in the skillet and mix well. Add the 2 tablespoons of flour with enough COLD water to form a pancake-like consistency. Ensure that all the flour is dissolved. Add this to the soup and mix well, while continuing to simmer. You're looking for a gravy-like consistency, one that will cling to the pasta, and not easily run off. Drain the pasta well and add it into the skillet. Mix it well with the chicken and vegetables. Add the thickened soup to the pasta and mix it, coating the pasta, chicken and vegetables. Voila!! Serve with a glass of Pinot Grigio or Viognier, or a very light red wine (I'm thinking a bottle of left over Beaujolais from Thanksgiving!!). Enjoy!! Serves 4. Submitted by: Arnie | |
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