Inner to Outer

Emotional support for women of color weeding useless thoughts cultivating flowers of a joyful life. Relieve the tension between inner self and outer self with devotion to peace and love to black sisters accross the world. Tending the garden of the mind is here for support to explain simple but powerful ways to start the love from within your black divine being.

Wednesday, June 4, 2014

Chicken with Asparagus and Pasta

Are you looking for a new chicken recipe to add to the weeknight rotation? 

Chicken with asparagus and pasta is a light delicious pasta dish, with fresh asparagus cooked in reduced sodium broth topped with goat cheese and crumbled Parmesan cheese.

Enjoy food again and make chicken with asparagus and pasta tonight.

Chicken with Asparagus and Pasta

1 1/2 cups uncooked whole-grain penne pasta
1 cup asparagus, cut into 1-inch pieces
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes, no salt added, including juice
2 teaspoons dried basil or oregano
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Set aside.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil. Add the asparagus. Cover and steam until tender-crisp, about 2 to 3 minutes.

Spray a large nonstick frying pan with cooking spray. Add the chicken and garlic and sauté over medium-high heat. Cook until the chicken is golden brown, about 5 to 7 minutes. Add the tomatoes, including their juice, basil or oregano and simmer 1 minute more.
In a large bowl, add the cooked pasta, steamed asparagus, chicken mixture and goat cheese. Toss gently to mix evenly.

To serve, divide the pasta mixture between 2 plates. Sprinkle each serving with 1/2 tablespoon Parmesan cheese. Serve immediately. Courtesy of the Mayo Clinic.

Nutritional analysis per serving
Serving size: About 2 1/2 cups total
276 mg
Total fat
7 g
Total carbohydrate
56 g
Saturated fat
3 g
Dietary fiber
11 g
Trans fat
0 g
0 g
Monounsaturated fat
2 g
32 g
63 mg

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