This low-sodium recipe also has 10 grams of fiber, a great combination, and can be made with gluten-free pasta. It can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator. Reheat gently. Cooking time: 60 minutes.
Serves 2
Ingredients
4 quarts water
1 ounce sun-dried tomatoes
⅛ teaspoon salt
Fresh ground pepper to taste
2 teaspoons olive oil
6 ounces cherry or grape tomatoes
1 large shallot (thinly sliced)
6 ounces boneless, skinless chicken thighs (cut into ½-inch cubes)
4 ounces whole wheat or gluten-free bow tie pasta
1 large green onion (thinly sliced crosswise; keep white and green parts separate)
2 ounces goat cheese (crumbled)
5 large fresh basil leaves (cut into strips)
Instructions
Place the water in a large saucepan over high heat. When the water boils, turn off the heat and remove 1 cup of the water.
Pour 1 cup boiling water over the sun-dried tomatoes. Let steep for 20 minutes.
Remove the sun-dried tomatoes from the water. Mince 1/4 of the sun-dried tomatoes finely and set aside.
Place the remaining 3/4 of the sun-dried tomatoes in a blender or mini-chopper. Add 1/2 cup of the water the tomatoes steeped in, salt, and pepper. Puree until smooth.
Place a large skillet in the oven and preheat to 325°F.
Place the olive oil in the skillet with the grape tomatoes and shallot. Roast for 5 minutes and stir.
While the tomatoes are roasting, turn the heat back on to bring the water to a boil. Add the pasta.
After the tomatoes and shallots have roasted for 10 minutes, move them to one side of the skillet and add the chicken on the other side. Return the pan to the oven and roast for another 10 minutes.
Remove the skillet from the oven and place on the range over medium-low heat. Add the pureed sun-dried tomatoes, the minced sun-dried tomatoes, 1/4 cup of the reserved water the tomatoes steeped in, goat cheese, and the white part of the green onion. Cook slowly for about 2 minutes, until the goat cheese is melted.
Add the drained pasta and the green part of the green onions. Fold together gently.
Serve topped with fresh basil.
Nutrition Facts
Calories, 480; Total Fat 16g (Saturated Fat 6G); Cholesterol 70mg; Sodium 451 mg; Total Carbs 57g (Dietary Fiber 10g, Total Sugars 12g); Protein 30g
TIMOTHY S. HARLAN, MD
Rally Health
