Chicken and Asparagus with Penne Pasta

In June I posted my first recipe from the Mayo Clinic web site: Baked Chicken with Wild Rice, Onion and Tarragon. It was an A+. Today I offer my second from the same web site: Chicken with Asparagus and Penne Pasta.  Another A+.

This was a super quick meal after a long day at work; pasta is the quintessential comfort food in our house. Can you believe that this amount equals 4 portions???? That’s crazy!! I guess when you cut out fat and calories, you can beef up the serving amount. Try this; you’ll be impressed by how flavorful and satisfying it is.

I followed the recipe to the letter, except for two changes. One: I added hot pepper flakes when browning the chicken. Two: I used 1 T of olive oil instead of spraying the pan (I don’t like to spray my cast iron skillet) Oh, and a third change: I used Feta instead of goat cheese.

Here’s what you need for four huge portions:

3 C penne pasta (I used wheat pasta)

2 C chopped asparagus

12 ounces boneless, skinless chicken breasts, cut into 1-inch cubes

4 cloves garlic ( I used lots more)

Hot pepper flakes to taste (we like lots…. Maybe 1 teaspoon)

2 cans (14.5 ounce) diced tomatoes including juice

2 ounces Feta cheese - crumbled

2 T Parmesan for serving

Here’s what you do:

Cook pasta according to package. Set aside. Cut asparagus into 1 inch pieces and steam just until fork tender. Set aside. 

Heat 1 T olive oil (I measured my oil so I didn’t go overboard) in a skillet, add garlic, hot pepper flakes and chicken. Cook until chicken is tender, but not dried out.

Add the tomatoes and continue to cook for a few minutes more.

In a large bowl combine the pasta, asparagus, tomato and chicken mixture and the 2 ounces of Feta. Mix well.  I also added about ¼ C of the pasta water, but it really didn’t need it. Serve with a few tablespoons of Parmesan cheese.  Great leftovers for lunch.

Baked Chicken with Wild Rice, Onion and Tarragon

http://www.mayoclinic.com/health/heart-healthy-recipes/RE00098

 I found this recipe while scouring the Mayo Clinic web site, yes, Mayo Clinic. You would be surprised at how many interesting recipes they have – all low fat, low sodium, low calorie and heart-healthy. Those attributes don’t necessarily mean low flavor though. You get around that by making sure you have plenty of great seasonings and great textures in the food. This classic chicken dish has the pleasant flavor of tarragon (which I love) and chewy wild rice (which I also love).

Click here to check out the Mayo Clinic site – I’m sure you will find more than a few recipes that you can incorporate into your menu.

Here’s what you need:

6 boneless, skinless chicken breasts halves (or fewer)

1 ½ C chopped celery

1 ½ C chopped sweet onions

1 t dried tarragon

2 C low sodium chicken stock

1 ½ C dry white wine

1 package long grain and wild rice mix and seasoning packet

Here’s what you do:

Preheat oven to 300 degrees.

Cut chicken breasts into ½ - 1 inch chunks. Combine the chicken, celery, onions, tarragon and 1 C of the stock in a nonstick frying pan. Cook on medium heat until the chicken and veggies are tender – about 10 minutes. Set aside.

In a baking dish, combine the wine, remaining 1 C stock, rice and seasoning packet. Let this soak for about 30 minutes.

Add the chicken and veggies to the baking dish. Cover and bake for about 60 minute. Check it from time to time to make sure the rice does not dry out – mine was perfect!


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