Meals Matter

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Contributed By: dhanyaka
Dr. Weil's My Optimum Health Plan

Ingredients

2/3 cup Walnuts

1 clove Garlic, peeled

1/2 teaspoon Salt, plus more to taste

1/4 teaspoon Freshly ground black pepper, plus more to taste

1/8 teaspoon Cayenne pepper

1/2 cup Reduced-sodium chicken broth, defatted

1 tablespoon Finely chopped fresh parsley

1 tablespoon Finely chopped fresh cilantro

1 teaspoon Fresh lemon juice

1/2 pound Boneless, skinless chicken breasts, trimmed of fat

1 teaspoon Walnut or olive oil

1/2 pound Dried farfalle (bowtie) pasta

2 cups Broccoli florets

1/2 Red bell pepper, seeded and cut into thin strips

1/2 Yellow bell pepper, seeded and cut into thin strips

Preparation

1. Bring a large pot of salted water to a boil.

2. In a blender, combine walnuts, garlic, 1/2 teaspoon salt, 1/4 teaspoon pepper and cayenne and pulse until finely chopped. Add broth, parsley, cilantro and lemon juice and blend until smooth and creamy. Set aside.

3. Season chicken breasts with salt and pepper. In a small nonstick skillet, heat oil over medium heat. Add chicken and cook until well browned and no longer pink inside, 4 to 5 minutes per side. Slice into thin, diagonal slices and place in a large serving bowl. Toss with reserved walnut sauce.

4. Boil farfalle for 12 minutes. Add broccoli and bell peppers and cook until pasta is al dente and vegetables are tender, about 4 minutes more. Drain well, transfer to bowl with chicken and toss to coat. Taste and adjust seasonings. Serve hot.

Cook's Notes

Nutritional Information: Per serving: 435 calories 15 g total fat (1 g sat) 37 mg cholesterol 49 g carbohydrate 27 g protein 3 g fiber 385 mg sodium

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