Regardless of what your thermometer may say, spring has
officially sprung! If you’re interested in enjoying springtime on a plate, you
should give this pasta dish a try!
It’s filled with the best of the season starting with asparagus; a
spring vegetable you can currently get fresh and cheap. Pair that with chicken, lemon, parsley,
and whole-wheat pasta and you have a bright and flavorful meal. If that didn’t sell you, this meal is
also healthful. The chicken tenders are 99% fat free and the whole-wheat pasta
provides additional protein and fiber, so you have everything your body needs
in one dish. Enjoy!
Ingredients (makes
4-5 servings):
½ Lb. Whole Wheat Penne Pasta (half a box)
1 lb. Chicken Tenders
1 Bunch Fresh Asparagus (ends trimmed)
4 tablespoons Vegetable Oil (divided)
2 Lemons (juice and zest)
¼ cup Extra Virgin Olive Oil
4-5 Garlic Cloves (minced)
½ teaspoon Red Pepper Flakes
¼ cup Chopped Parsley (a generous handful)
Salt & Pepper
Grated Parmesan Cheese (for garnish)
Directions
First place a large pot of water over high heat to bring to
a boil. Then preheat grill pan or outdoor grill to high. While the grill is heating, season both
sides of chicken tenders with salt and pepper. Then, using a microplane, grate
the zest of 1 lemon onto the chicken. Next, on a separate plate, toss the asparagus in 2 tablespoons of the vegetable
oil and season with salt, pepper, and lemon zest as well. Now the grill should be hot, so pour
the other 2 tablespoons of vegetable oil on a paper towel and rub on the grill
to prevent sticking and burning. Grill the chicken tenders for about 3 minutes on the first side, flip
and grill for another 3 minutes. You will know the tenders are ready to be turned when they come right
off; if they are sticking, they need another minute.
After the tenders are cooked, put them on a plate and set
aside, and then place the asparagus on the grill at an angle. Grill for about 4-5 minutes, until they
are slightly softened and have visible grill marks. Put the asparagus on a plate and set aside to cool as well.
Now your pasta water should be boiling. Add salt to the water and cook pasta
until al dente (following the directions on the package). Meanwhile chop the
chicken and asparagus it into pieces about the same size as the penne. Once
pasta is cooked, drain and leave the noodles in the colander. In the same pot that you cooked your
pasta in, heat ¼ cup olive oil, add the minced garlic and red pepper flakes and
sauté for about 30 seconds. Then
add the parsley and the juice of 2 lemons and stir to combine. Add pasta, chicken, and asparagus to
the pot, stir and season everything with a bit more salt and pepper. Serve immediately with a generous
helping of parmesan cheese on top.
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