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 = 30What's this? |
Farfalle with Kale and Roast Chicken - Low Sodium Version
Servings = 4 | Serving size =2 ounces pasta with chicken and veggies
This recipe can be multiplied by 2, 3, 4.
This recipe makes fair leftovers. Reheat gently.
| 4 quarts | water |
| 8 ounces | whole wheat farfalle pasta |
| spray olive oil | |
| 16 ounces | crimini mushrooms (quartered) |
| 2 tsp | olive oil |
| 2 Tbsp | dried pumpkin seeds |
| 1 medium | onion (peeled and sliced) |
| 1 medium | red bell pepper (julienne strips) |
| 1 lb | kale (rinsed and cut into 1-inch wide strips) |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 12 ounces | rotisserie chicken (skinned and meat pulled into strips) |
| 1/2 cup | white wine |
| 4 ounces | smoked mozzarella (shredded) |
| 1/2 cup | fresh basil leaves |
Place the water in a large stock pot over high heat. When the water boils add the pasta.
While the pasta is cooking place a large non-stick skillet over medium high heat. Spray lightly with olive oil and add the mushrooms. Cook, tossing frequently, until they are well browned. Remove from pan to a plate.
Add the olive oil to the pan with the pumpkin seeds. Cook for about three minutes. Add the onion and cook until it begins to turn brown and caramelize. Add the red pepper and cook for another 3 minutes.
Add the kale along with the salt and pepper. Place the mushrooms back in the pan. As the kale begins to wilt, add the pulled chicken. Cook, tossing frequently, for about 2 - 3 minutes.
Drain the pasta and reserve about a cup of the pasta water. Add the white wine and 1/2 cup of pasta water. Toss and add the shredded cheese, then continue to toss to mix the ingredients.
As the cheese begins to melt, add more pasta water (1/4 cup at a time) to create a sauce. The sauce should not be too thin. Add the basil and cook for one minute more.
Nutrition Facts
Serving size: 2 ounces pasta with chicken and veggies. | Servings 4
Calories 588 | Calories from Fat 139
Amount Per Serving (% Daily Value)
Total Fat 16g (24%) | Saturated Fat 5g (24%)
Monounsaturated Fat 6g | Trans Fat 0g
Cholesterol 86 mg (29 %) | Sodium 391 mg (16 %)
Total Carbohydrates 65g (22%) | Sugars 5g
Dietary Fiber 9g (35%) | Protein 46g
Vitamin A 370% | Vitamin C 292 % | Calcium 38% | Iron 36%
Vitamin K 935 mcg | Potassium 1518 mg | Magnesium 190 mg
"Give us this day our daily taste. Restore to us soups that spoons will not sink in and sauces which are never the same twice. Raise up among us stews with more gravy than we have bread to blot it with ... Give us pasta with a hundred fillings." -Robert Farrar Capon, priest-chef
The refrigerator light goes on...
Using a rotisserie chicken from the store is a great time saver. Grab one, bring it home, skin it, pull the meat and have enough chicken ready to eat for two nights for your family. The meat goes great in a pasta dish like this one or Fettuccine Alfredo. The leftovers make great fixings for chicken salad or sandwiches the next day. Put the bones and skin in the freezer for use later making chicken stock.
If you are in a real hurry, some of the larger groceries have salad bars with the rotisserie already pulled. Weigh out what you need and add it to your pasta dish, soup or for making your chicken salad.
