Thursday, February 7, 2019

Chicken & Asparagus Skillet Pasta

 Fresh lemon juice, tangy sun-dried tomatoes and zippy pesto tie together the flavors in this quick and easy skillet meal. The 30-minute dinner is so versatile—you can use any quick-cooking protein or vegetable you have on hand and still have a delicious meal on busy weeknights.


  • 6 ounces whole-wheat fusilli
  • 1 bunch asparagus, trimmed and cut into 1-inch pieces
  • ½ cup julienned sun-dried tomatoes (not oil-packed)
  • 1 tablespoon extra-virgin olive oil
  • 1 large shallot, halved lengthwise and sliced
  • 1 pound boneless, skinless chicken thighs, trimmed and cut into bite-size pieces
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper
  • ½ cup low-sodium chicken broth
  • ½ cup prepared pesto
  • 2 tablespoons lemon juice
  • Grated Parmesan cheese for garnish


  1. ring a large pot of water to a boil. Add pasta and cook for 3 minutes less than the package directions. Add asparagus and sun-dried tomatoes and continue cooking until just tender, 3 minutes more. Drain.
  2. Meanwhile, heat oil in a large skillet over medium-high heat. Add shallot and cook, stirring, for 1 minute. Add chicken, salt and pepper and continue cooking and stirring until the chicken is just cooked through, 5 to 7 minutes.
  3. Reduce heat to medium; stir in broth and pesto and cook until slightly reduced, about 2 minutes. Add the pasta and vegetables to the skillet and toss to coat. Cook, stirring, until heated through, 1 to 2 minutes more. Remove from heat and stir in lemon juice. Garnish with Parmesan, if desired.

  • Serving size: 2 cups
  • Per serving: 518 calories; 25 g fat(5 g sat); 7 g fiber; 43 g carbohydrates; 32 g protein; 57 mcg folate; 83 mg cholesterol; 6 g sugars; 0 g added sugars; 1,024 IU vitamin A; 11 mg vitamin C; 142 mg calcium; 4 mg iron; 428 mg sodium; 612 mg potassium
  • Nutrition Bonus: Iron (22% daily value), Vitamin A (20% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 3 lean protein, 2½ fat, 2 starch, 1½ vegetable
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