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April 9: Asian Chicken and Asparagus Pasta

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By Jim Garrott

Story Published: Apr 7, 2008 at 10:46 AM CDT

Story Updated: Apr 9, 2008 at 9:54 AM CDT

Ingredients

Ashley Simper, MS, RD, LDN and Margaret Glady, Dietetic Intern at OSF Saint Francis Medical Center

Asian Chicken and Asparagus Pasta

Spring into this season with fresh Asian Chicken and Asparagus Pasta. This delicious dish can be served hot or cold and use fresh or frozen asparagus. Take advantage of the short asparagus season which begins around mid-April and lasts for about two months.

Ingredients:

1 bunch (about 12 oz) asparagus

2 cups dry whole wheat pasta (penne, fusilli, radiatore, shells)

1 tablespoon canola oil

1 teaspoon sesame oil

2 garlic cloves, minced

¼ cup sesame seeds

2 cups cubed, cooked chicken

¼ cup low sodium soy sauce

¼ cup cider vinegar

2 green onions, white and light green parts thinly sliced

2 TB chopped, fresh Italian parsley

Directions

Directions:

Break the tough ends off the asparagus spears. Using a peeler, peel the stems of the asparagus (if using thick asparagus). Slice off the asparagus tips and slice stems at a 45 degree angle. Set aside.

Bring a large pot of salted water to a boil. Add pasta and cook for 8-10 minutes or until al dente. During the last 5 minutes of cooking, add the asparagus tips and stems. Drain the pasta and asparagus stems and transfer to a large mixing bowl.

Meanwhile, heat the canola and sesame oil in a small skillet over medium heat. Add the garlic and cook until the edges just begin to brown, about 1 minute. Add the sesame seeds and chicken; cook, stirring until the sesame seeds are fragrant and begin to brown and the chicken is warmed, about 3 minutes. Stir in soy sauce, vinegar, green onions, and parsley.

Pour the chicken and sesame seed mixture over the pasta and gently stir to blend. Serve hot or cover and refrigerate and serve as a cold pasta salad. Makes approx. 6 cups.

Nutrition Information

Per serving (1 cup)

Calories: 146

Fat: 7g

Sodium: 418mg

Carbohydrate: 13g

Fiber: 3g

Protein: 12g

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