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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free pasta in this dish.

 

"Let the stoics say what they please, we do not eat for the good of living, but because the meat is savory and the appetite is keen."
-Ralph Waldo Emerson, Poet

The refrigerator light goes on...

One key to this dish is being bold with the heat while cooking the mushrooms. There's not a lot of oil in the pan and the high heat will help the mushrooms caramelize quickly. While cooking they will release some of the water as steam and the combination of that, the oil, and the hot pan will help them brown, but you have to watch the pan closely and toss the mushrooms frequently to keep them from burning.

The caramelized mushrooms are what forms the foundation of the sauce. Combined with the mustard they create a great umami flavor.

Do you put salt in the pasta water?

Most recipes contain instructions to add salt to the water before (or sometimes during) boiling pasta. I have seen a multitude of reasons including that the salt changes the boiling point of the water (sorry; not enough to matter) to the salt keeping the water from boiling over (not chemically possible).

There is an argument for adding the salt to enhance the flavor of the pasta but I prefer to carefully control my sodium intake and the flavor of my food. The difference in pasta boiled in salted water and unsalted water is minimal and any difference will be masked by a well made and properly seasoned sauce.


 

Mustard Thyme Penne with Chicken



Servings = 2 | Serving size =2 ounces pasta with chicken and sauce

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Makes good leftovers. Reheat gently.

3 quarts water
4 ounces whole wheat or gluten-free penne pasta
3 tsp olive oil (divided)
6 medium green onions (cut into 1 inch sections; keep white and green parts separate)
1 lb crimini mushrooms (quartered)
8 ounces boneless skinless chicken thighs (cut into 1 inch chunks)
1 tsp dried thyme leaves
1 cup no salt added vegetable stock
1/2 cup water
1 Tbsp Dijon mustard
1 tsp maple syrup
1/4 tsp salt
fresh ground black pepper (to taste)
1 ounce semi-soft goat cheese

Mustard Thyme Penne with Chicken
Place the water in a saucepan over high heat. When the water boils, add the pasta and simmer for 12-15 minutes for whole wheat pasta and 20-25 minutes for most gluten-free pastas (Pastas vary; check the package instructions.)

Place 1 teaspoon olive oil in a large skillet over medium-high heat. Add the white part of the green onions and sauté for 2 minutes, tossing continuously. Remove the green onions from the pan and set aside.

Add 2 teaspoons olive oil to the pan and add the mushrooms. Cook, stirring frequently, about 15 minutes, or until well caramelized and reduced in volume about 50%.

Add the chicken and thyme and cook for about 2 minutes, until the chicken is lightly browned. Then add the stock, water, mustard, maple syrup, salt, and pepper.

Stir well and simmer for 20 minutes, stirring occasionally, until the sauce is reduced by about half.

Add all of the green onions (both cooked white parts and green uncooked tops) and the goat cheese, and toss well, until the cheese is almost all melted.

Drain the pasta and add the pasta to the sauce. Toss until the cheese is melted completely, then serve.

Nutrition Facts

Serving size = 2 ounces pasta with chicken and sauce

Servings = 2

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Amount Per Serving

Calories 534 Calories from Fat 152
  % Daily Value
Total Fat 16g 28%
    Saturated Fat 5g 20%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 105mg 36%
Sodium 573mg 22%
Total Carbohydrates 57g 15%
    Dietary Fiber 7g 30%
    Sugars 7g  
Protein 40g  
Vitamin A 14% Vitamin C 16%
Calcium 18% Iron 37%
Vitamin K 109 mcg Potassium 1567 mg
Magnesium 146 mg