“Creamy” Pasta Primavera with Chicken & Asparagus
Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel
“Primavera” might mean “spring” in Italian, however traditional pasta primavera recipes have develop into higher know for their heavy cream sauces than their greens. And that’s a shame because you can also make a pasta primavera that tastes decadent without giving up on your wholesome eating objectives. This version puts the main target again on the vegetables while including in hen for an extra protein increase. In addition, Greek yogurt is used instead of cream, maintaining the creaminess however slashing the saturated fat. Fresh herbs and shredded Parmesan supply a vibrant spring end to this nutrient-rich dish.
Salt and freshly floor pepper
12 oz (375 g) whole-wheat penne
12 oz (375 g) skinless, boneless hen breasts, thinly sliced
2 tablespoons extra-virgin olive oil, plus more for drizzling
1 cup (three oz/90 g) sliced mushrooms
1 yellow onion, sliced
three cloves garlic, minced
½ cup (four fl oz/125 ml) hen inventory, lowered sodium
1 bunch asparagus, trimmed and reduce into bite-size pieces
2 zucchini, trimmed and cubed
1 cup (5 oz/155 g) peas, recent or thawed if frozen
1 can (15 oz/475 g) artichoke hearts, packed in water, drained
½ cup (4 oz/125 g) Greek yogurt, plain, low-fat
½ cup (2 oz/60 g) shredded Parmesan cheese
¼ cup (1/three oz/10 g) chopped recent basil leaves
2 tablespoons chopped recent parsley leaves
Bring a large pot of salted water to a boil. Add the penne and prepare dinner till tender, in accordance with package deal instructions. Reserve 1 cup (8 fl oz/250 ml) of the pasta water, drain the penne, and set aside.
Season the hen with ¼ teaspoon each salt and pepper. In a big skillet over medium-high warmth, warm 1 tablespoon of the olive oil. Add the hen and prepare dinner until golden brown and not pink on the middle, flipping a few times, about 5 minutes. Transfer the hen to a plate and put aside.
Return the skillet to the warmth and heat the remaining 1 tablespoon olive oil. Add the mushrooms and prepare dinner till they release their liquid, 5 minutes. Transfer to a plate and put aside. Return the pan to the warmth and add another drizzle of olive oil, if essential. Add the onion and sauté until it begins to melt, 3 minutes. Add the garlic and stir till fragrant, 1 minute. Add the hen inventory and simmer to scale back the liquid slightly, 5 minutes. Add the asparagus, zucchini, and peas and prepare dinner until brilliant green and tender-crisp, 3 minutes. Stir in hen, mushrooms, and artichoke hearts and prepare dinner just to warm via, 1 minute longer.
In a big bowl, mix the penne with the nice and cozy vegetable combination. Add the Greek yogurt and half of the Parmesan and toss to mix. Add a splash of pasta water, if vital, to loosen the mixture. Season with salt and pepper to style. Garnish with the basil and parsley, sprinkle with the remaining Parmesan, and serve heat.
Makes 6 servings
Nutrition Facts (per serving)
Protein 31 g
Total fats 10 g
Saturated fat three g
Carbs 57 g
Fiber 11 g
Total sugars 7 g
Added sugars zero g
Sodium 369 mg
This article is just not meant to substitute for informed medical advice. You shouldn’t use this info to diagnose or treat a health drawback or condition. Always verify with your doctor before altering your weight-reduction plan, altering your sleep habits, taking supplements, or starting a new fitness routine.