[blindweightwatcher] Chicken and Blueberry Pasta Salad
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Wed, 14 Jan 2009 17:33:16 -0600
Chicken and Blueberry Pasta Salad
6 servings (about 1 1/2 cups each)
This is a nice lunch dish.
MAKE AHEAD: The salad ingredients may be combined and refrigerated up
to 1 day in advance, except for the blueberries and salad dressing;
refrigerate them all separately. Toss the berries and dressing in
with the rest of the salad just before serving.
From "The EatingWell Diet,'' from the editors of EatingWell Magazine
(Countryman Press, 2009).
1 pound boneless, skinless chicken breast halves, trimmed of fat
8 ounces whole-wheat fusilli or other corkscrew pasta
3 tablespoons extra-virgin olive oil
1 large shallot, cut crosswise into thin slices
1/3 cup low-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons freshly squeezed lime juice (from 1 1/2 limes)
1 tablespoon chopped thyme leaves
1 teaspoon freshly grated lime zest
1/4 teaspoon salt
1 cup fresh blueberries, rinsed and picked over
Place the chicken in a large skillet or saucepan and add enough water
to cover; bring to a boil over medium-high heat, then cover, reduce
the heat to low and cook for 10 to 12 minutes, until the chicken is
no longer pink in the middle. Transfer the chicken to a cutting board
to cool. Shred into bite-size strips.
Bring a large pot of water to a boil over high heat. Cook the pasta
according to the package directions until just tender. Drain, then
place in a large bowl.
Meanwhile, make the dressing: Combine the oil and shallot in a small
skillet over medium-low heat. Cook, stirring occasionally, for 2 to 5
minutes, until the shallot has softened and is beginning to brown.
Add the broth, feta cheese and lime juice; cook, stirring
occasionally, for 1 to 2 minutes, until the feta begins to melt.
Add the chicken to the bowl with the pasta, then add the thyme, lime
zest and salt. Toss to combine. If serving this dish right away, add
the dressing and blueberries. If making in advance, cover and
refrigerate the elements separately: the seasoned pasta with chicken,
the blueberries, the dressing.
NUTRITION Per serving: 324 calories, 24 g protein, 33 g
carbohydrates, 11 g fat, 2 g saturated fat, 51 mg cholesterol, 270 mg
sodium, 4 g dietary fiber
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