Chef Walter's Healthier Pasta
A new study shows that diabetes increases your risk of death. In fact, it cuts an average of six years off your life. To control diabetes, or avoid it all together, you need to watch yout sugar.
While most pasta has hidden carbs, Chef Walter Staib of City Tavern—Chef Ambassador for Deborah Heart and Lung—has a recipe for a better pasta option.
Penne Milanese
Serves 6
Ingredients
2 tablespoons extra virgin olive oil
5 cloves garlic, slivered
1 large onion, julienned
1 lb boneless & skinless chicken breast, cooked* & julienned
½ lb crimini mushrooms, thinly sliced
1 bunch broccoli rabe (stems removed and using only the top two inches of florets and leaves)
5 plum tomatoes, seeded & diced
13.25 oz. box Dreamfields penne pasta
1 teaspoon fresh thyme, chopped
1 teaspoon dried oregano
½ cup parmesan cheese, grated
1/3 cup dry white wine
½ teaspoon red pepper flakes
½ cup chopped fresh basil
Coarse salt and fresh black pepper to taste
1. Cook the Dreamfields penne according to package directions to al dente. Drain and rinse in cold water; drain well. Reserve.
2. In a large saucepan over medium high heat, heat the oil and add the garlic, onions, chicken and mushrooms. Continue cooking until the mushroom release most of the liquid, about 4 to 5 minutes, being careful not to over-brown the garlic.
3. Add the white wine to loosen the brown bits in the bottom of the pan.
4. Add the broccoli rabe and cook until wilted, about 3 minutes.
5. Add the tomatoes, thyme & oregano and cook for another 2 to 3 minutes.
6. Add the reserved pasta, cooking until the pasta has warmed through, about 2 to minutes.
7. Just before serving, add with the basil, parmesan cheese and red pepper flakes.
8. Season with salt & pepper to taste.
* To cook the chicken breast, place a small amount of extra virgin olive oil in a large skillet over low heat, add the chicken breast. Keep the heat low, as you do not want to brown the chicken, cook for about 3-4 minutes on each side. Remember that the chicken will finish cooking in the sauce. (You could also precook the chicken in the microwave without the oil; this will not only save time but will also save calories.)
For more information on Deborah Heart and Lung, click here.
