Wednesday, July 3, 2013

Chicken & Blueberry Pasta Salad


    • 1 pound boneless, skinless chicken breast, trimmed of fat
    • 8 ounces whole-wheat fusilli or radiatore
    • 3 tablespoons extra-virgin olive oil
    • 1 large shallot, thinly sliced
    • 1/3 cup reduced-sodium chicken broth
    • 1/3 cup crumbled feta cheese
    • 3 tablespoons lime juice
    • 1 cup fresh blueberries
    • 1 tablespoon chopped fresh thyme
    • 1 teaspoon freshly grated lime zest
    • 1/4 teaspoon salt


    1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
    2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
    3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
    4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.


    • Make Ahead Tip: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.


    Per serving: 315 calories; 11 g fat ( 3 g sat , 6 g mono ); 49 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
    Nutrition Bonus: Selenium (60% daily value), Fiber (20% dv).
    Carbohydrate Servings: 2
    Exchanges: 2 starch, 2 very lean meat, 2 fat

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