Chicken and Broccoli Pasta with Spinach PestoChicken and Broccoli Pasta with Spinach Pesto
November 17, 2009
Prep/cook time: 33 minutes
Prep/cook time: 33 minutes Serves 4 / Prep tip: Greenhouse-grown basil lends a taste of summer to this easy dish. If time permits, make the pesto ahead to deepen the flavors. It lasts in the fridge for up to five days and also freezes well. Vegetarians can substitute tofu or tempeh for chicken to add protein.
3 cloves garlic
1 10-ounce package frozen chopped spinach, thawed and drained
1 cup packed fresh basil leaves
1/3 cup grated Parmesan cheese
1/3 cup walnuts
1/4 cup hempseeds
1/2 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/3 cup olive oil
1 12-ounce bag frozen broccoli
10 ounces whole-wheat rotini pasta
2 teaspoons vegetable oil
1 pound boneless, skinless chicken breast or thighs, cut into ½-inch cubes
1. In a food processor or blender, chop garlic, then add spinach, basil, Parmesan, walnuts, hempseeds, lemon zest and juice, olive oil, and salt and pepper to taste. Process until creamy but still grainy, about 1 minute. Add a little more oil if necessary to improve consistency. (Makes 1 2/3 cups.)
2. Bring a large pot of water to boil. Cook frozen broccoli until just tender, about 2 minutes. Remove broccoli with a slotted spoon. In the same water, cook pasta al dente, about 8 minutes.
3. While pasta is cooking, heat oil over medium heat in a skillet. Sprinkle chicken with salt and pepper, then cook in skillet until no longer pink inside, 5–7 minutes.
4. Drain pasta and return to pot. Add pesto, cooked chicken, and broccoli; mix well. Serve at once, with extra Parmesan if desired.
PER SERVING: 733 cal, 42% fat cal, 36g fat, 5g sat fat, 72mg chol, 49g protein, 61g carb, 13g fiber, 335mg sodium
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