• Preparation time: 10 minutes
• Cooking time: 10 minutes
• 4 servings
• 439 calories per serving, 26% from fat
RealAge effect if eaten 12 times a year:
With a generous serving of heart-healthy monounsaturated fats, this dinner will make your RealAge 2.5 days younger.
RealAge-effect ingredients:
Whole-grain pasta, asparagus, olive oil, tomatoes (healthy protein, healthy fats, potassium, lycopene)
Ingredients:
• 8 ounces whole-grain pesto gemelli pasta, such as Eden brand
• 12 ounces boneless, skinless chicken thighs
• 1 tablespoon olive oil
• 2 teaspoons dried herbes d’ Provence or fines herbes
• 1 bunch (about 14 ounces) asparagus spears, cut into 1-inch pieces
• ½ cup low-salt chicken broth
• ¼ cup prepared reduced-fat basil pesto, such as Contadina Buitoni brand
• 1 teaspoon salt
• ½ teaspoon freshly ground black pepper
• Optional toppings: chopped fresh basil or parsley, grated Asiago cheese, and toasted pine nuts
Preparation:
Heat broiler. Cook pasta according to package directions. Meanwhile, cut chicken into 1-inch chunks; toss with oil and dried herbs and spread out on a nonstick jelly-roll pan. Broil 5 to 6 inches from heat for 6 minutes. Add asparagus to chicken, stirring to coat lightly with oil. Continue broiling 4 minutes or until chicken is cooked through and asparagus is crisp-tender.
Transfer cooked pasta to a colander to drain. Add broth, pesto, salt, and pepper to pot; mix well. Add pasta and chicken mixture; toss well and transfer to shallow pasta bowls; top with basil, cheese, and pine nuts, if desired.
Substitutions:
Mediterranean or Greek leaf oregano may replace the herbes d’ Provence; the flavor will be sharper and a little more aggressive. Pasta that is not flavored can also be used, but I suggest cooking it al dente and using a little more pesto, so the pasta can soak up the flavor.
Tips:
If you prefer, the chicken may be baked in a 450-degree oven for 8 minutes and the asparagus added to cook for another 6 to 8 or until the chicken is cooked through. Don’t be put off by the oil in this dish: three-fourths is monounsaturated fat and healthy for the heart. Tossing the chicken with the dried herbs and then offering a blast of hot dry heat is a nice way to maximize the flavor—just toasty enough to boost it, but not enough to burn it.
Nutritional Analysis:
• Total fat (g) 12.5
• Sodium (mg) 808
• Vitamin A (RE) 102
• Fat calories (kc) 112
• Calcium (mg) 40
• Beta-carotene (RE) 92
• Cholesterol (mg) 98.8
• Magnesium (mg) 50
• Vitamin C (mg) 27
• Saturated fat (g) 2.6
• Zinc (mg) 3.3
• Vitamin E (mg) 2.9
• Polyunsaturated fat (g) 2.4
• Selenium (mcg) 16
• Thiamin B1 (mg) 0.3
• Monounsaturated fat (g) 5.2
• Potassium (mg) 554
• Riboflavin B2 (mg) 0.4
• Fiber (g) 1.8
• Flavonoids (mg) 0
• Niacin B3 (mg) 7.4
• Carbohydrates (g) 18.7
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.5
• Sugar (g) 1.6
• Fish (oz) 0
• Folic acid (mcg) 109
• Protein (g) 29
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.4
This Recipe was published in 'Cooking The RealAge Way, Turn Back Your Biological Clock with More Than 80 Delicious and Easy Recipes (MICHAEL F. ROIZEN, M.D. and JOHN LA PUMA, M.D.) - p166'
Subscribe to:
Post Comments (Atom)
Popular Recipes
-
Fiber provides its benefits through a complex series of actions in the body. Without getting into a lot a medical details (which I don’t rea...
-
If you follow these practices, your food choices can make your RealAge fourteen years younger: 1. Make every calorie you eat delicious and...
-
Safe food handling starts at the grocery store and continues as you prepare food at home. At every step you need to minimize risk for contam...
-
A sweet and tangy glazed smoked ham is another versatile holiday entree, equally at home on the dinner or buffet table. (Not to mention the ...
-
There is nothing as comforting as chicken soup. Canja, with countless versions and variations, is served all over Brazil and is regarded as ...
-
Martha Stewart is a bestselling author, magazine publisher, and business magnate. She is also the host of The Martha Stewart Show, the Emmy...
-
Art Smith is the executive chef and co-owner of Table Fifty-Two and Art and Soul restaurants in Chicago. Smith worked as Oprah Winfrey’s p...
-
Rice is the staple for about half the world’s population, especially across large parts of Asia, but also in Latin America. A descendent of ...
-
➤ When: Beets are available year-round, but in colder climates they are best in May or June. Look for golden beets (the color of saffron) a...
-
Bulgur (also bulgar, or burghul) is a godsend for busy cooks. You could call it the perfect ancient fast food—it transforms slowcooking whol...
No comments:
Post a Comment