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Who needs a quick 30 minutes meal to make this week?
I know I do! Everyone is eating healthier at the beginning of the year and our household is no exception. We're trying to lighten up after the holiday indulgences. I'm sure you know what I mean. Dessert, cookies, pies, holiday stuffing and yummy food everywhere!
So today we're talking pasta. I love pasta, but not the carbs so much. So switching to a pasta that is high in fiber, or higher in protein or multi-grain was a no-brainer for me. We've been eating this type of pasta, including whole wheat pasta (trader joes's rocks!) for a few year now. We find that they are better for you if you are going to eat carbs. So let's make a quick and healthy pasta dish that done in 30 minutes, so it's weeknight perfect!
Choose your favorite healthier pasta for the dish. I chose a white fiber rotini but any shape will do. Lots of pastas are laden with heavy and/or fattening sauces, but not this one! A small amount of butter and garlic along with some starchy cooking water is all you need for the base of this sauce. Add in some flavoring such as lemon and you have one tasty sauce that's light in calories. No heavy cream here! Don't forget to add some vegetables for an extra healthy kick. I chose asparagus which we love. It's makes the perfect springtime meal, and the vegetable will be cheaper then as well. For now you can use green beans or broccoli or splurge on the asparagus that's available now.
To give this dish a little more protein I added some sliced and cooked chicken breast. I typically roast or grill extra when I'm cooking them so I have extras to throw in a salad, or pasta during the week. Great to have on hand. You could also use a rotisserie chicken if you choose.
What do I need to make this? I use a good stock pot like this one, for my pasta and veggies. I also use a heavy stainless steel skillet such as this one for pulling it all together. A good strainer, mesh spoon, and some tongs and/or wooden spoons, and you are all set!
This dish comes to very quickly. Dinner will be on the table in 30 minutes or less. Enjoy a lemony bright and healthy pasta dish filled with asparagus and chicken any day of the week.
Enjoy!
Lemon Garlic Asparagus Chicken and Pasta
serves 4
8 oz. pasta rotini (white fiber or protein plus)
1 bunch asparagus
2 Tbsp butter
2 cloves garlic, minced
1 large chicken breast, cooked and sliced
1 lemon
Salt and Pepper to taste
Bring a large pot of salted water to a boil for the pasta. Add pasta and continue to boil until the pasta is al dente about 9 minutes.
Meanwhile remove the woody bottoms of the asparagus stems. Chop the remaining asparagus into 1-inch pieces. Add the asparagus pieces to the boiling pasta the last two minutes of cooking, Cook until they are bright green and have become slightly tender.
Reserve 1/2 cup of the starchy cooking water, then scoop out the asparagus and place in a skillet. Drain the pasta and set aside.
Meanwhile remove the woody bottoms of the asparagus stems. Chop the remaining asparagus into 1-inch pieces. Add the asparagus pieces to the boiling pasta the last two minutes of cooking, Cook until they are bright green and have become slightly tender.
Reserve 1/2 cup of the starchy cooking water, then scoop out the asparagus and place in a skillet. Drain the pasta and set aside.
Add the pasta to the skillet and toss coated with garlic butter. Add the sliced chicken and toss to coat. Add salt and freshly cracked pepper to taste. Zest the lemon and add the zest to the skillet. Add the juice of the lemon to the dish and stir to combine. If dry add some of the cooking water to loosen up the sauce making sure all ingredients are coated. Serve.
adapted from: Budget Bytes
adapted from: Budget Bytes
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